WARM UP

2 RONDAS

10 PVC GOOD MORNING
20/20´´ BANDED HAMSTRING STRETCH
10 BANDED SCAPULA RETRACTION
10+10 MONSTER WALK


STRENGHT

EMOM 12′ cada 3′

2 DEAD LIFT 85-90%
2 STRICT PULL UP RIR 1


SKILL


METCON

FOR TIME 22′

400 M RUN
30 KB SNATCH
30 KB SQUAT
30 KB SWING RUSO
30 KB PUSH PRESS
30 KB LUNGE
30 KB SWING AMERICANO
30 KB STEP BOX
400 M RUN

RX

20/16 KG

SCALED

16/12KG

OPEN

12/8 KG