WARM UP

3 RONDAS

10 PRISONER GOOD MORNING
10 BANDED SQUAT
20´´ HIP MOBILITY 90/90
15+15´´ WRIST MOBILIZATION
15/15´´ PVC FRONT RACK POSITION


STRENGHT

RM FRONT SQUAT (10´ TC)


SKILL

T2B


METCON

EMOM 30′

RX

4 WALL BALL | 9/6 KG
4 T2B
4 BOX JUMP | 60/50 CM

SCALED

4 WALL BALL | 7/5 KG
4 SIT UP
4 BOX JUMP | 50/40 CM

OPEN

3 WALL BALL | 4/3 KG
3 SIT UP
3 BOX JUMP | 50/40 CM