WARM UP
2 RONDAS
30 JUMPING JACK
10 BANDED SCAPULA RETRACTION
20´´ FRONT PLANK
5/5/5/5 YTWL
STRENGHT
EMOM 15′ CADA 3′
4 SHOULDER PRESS 77%
RUEDA ABDOMINAL RIR 2
SKILL
TECNICA PULL UP
METCON
FOR TIME (15´ TC)
A) 21/15/9
PULL UP/BAR ROW
THRUSTER
B) 3´ REST
C) 21/15/9
T2B
WALL BALL
RX
40/30 KG
9/6 KG
SCALED
30/20 KG
7/5 KG
20/16 KG
OPEN
20/15 KG
4/3 KG