WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
15/15″ KNEELING KB WINDMILL
8/8 KB BOTTOM UP PRESS EN LUNGE

STRENGHT

RM BACK SQUAT

1X3 50%
1X3 60%
1X2 70%
1X1 80%
1X1 90%

SKILL

TÉCNICA TURKISH GET UP + TABATA (TGU)

METCON

FOR TIME: 30/20/10 (8´ TC)

WALL BALL
KB SWING

RX

9/6 KG
20/16 KG

SCALED

7/5 KG
16/12 KG

OPEN

4/3 KG
12/8 KG