WARM UP 2 RONDAS 10 BANDED SQUAT 20´´ ANKLE DORSIFLEXION 15+15´´ WRIST MOBILIZATION 15/15´´ PVC FRONT RACK POSITION 20´´ BOOTSTRAPPERS STRENGHT EMOM 15'  CADA 3' 6 FRONT SQUAT (2-0-1-1) 6 STRICT PULL UP (2-0-1-1) RIR 2 ±75% SKILL EMOM 12' 0-1´ KB SUITCASE DEADLIFT 1-2´ KB BENT ROW 2-3´ KB HAMMER CURL 3-4´ KB BOTTOM...

WARM UP 2 RONDAS 30 JUMPING JACK 10 CMJ/NO ARMS 15/15´´ PVC SHOULDER FLEXION 10/10 SUPINE SHOULDER FLEXION 20´´ ACTIVE PLANK STRENGHT EMOM 12'30" CADA 2'30" 6 PUSH PRESS RPE 7 SKILL TECNICA GUSANO (SIN FLEXION) *PRACTICAR DU METCON FOR TIME: 15´ TC RX 1-5-10-15-10-5-1 GUSANO *ENTRE RONDAS 30 DU SCALED 1-5-10-15-10-5-1 GUSANO *ENTRE RONDAS...

WARM UP 2 RONDAS 10+10 MONSTER WALK 10 PULLS APART 10 CAT CAMEL 20´´ PRAY SQUAT 15/15´´ PVC FRONT RACK POSITION STRENGHT EMOM 15' CADA 3' 6 BACK SQUAT (2-0-1-1) 6 INVERTED BAR ROW (3-1-1-1) RIR 2 ±75% SKILL TECNICA POWER CLEAN METCON FOR TIME: 21/15/9 (10´ TC) RX POWER CLEAN | 50/35 KG BURPEES...

WARM UP 3 RONDAS 30 JUMPING JACK 10 FLEXION ESCAPULAR 10 DEAD BUG 5/5/5/5 YTWL STRENGHT EMOM 15' CADA 3' 6 BENCH PRESS (2-0-1-1) STRIST T2B/KNEES UP RIR 2 ±75% SKILL - METCON AMRAP 15' RX 400 M RUN 30 SIT UP 15 PUSH UP SCALED 400 M RUN 30 SIT UP 15 PUSH UP...

WARM UP 2 RONDAS 10 BANDED GOOD MORNING 10 BANDED SCAPULA RETRACTION 10 PLATE ROMANIAN DEADLIFT 20´´ FROG ROCKS STRENGHT EMOM 15' CADA 3' 6 DEAD LIFT (2-1-1-1) 6 STRICT CHIN UP (2-1-1-1) RIR 2 ±75% SKILL - METCON MORRISON 50/40/30/20/10 (30´) RX WALL BALL | 9/6 KG BOX JUMP | 60/50 CM KB SWING...

WARM UP 3 RONDAS 20´´ PVC PASS THROUGH 10 REVERSE SNOW ANGELS 20/20´´ KB HIP OPENER 20´´ HIP MOBILITY 90/90 STRENGHT EMOM 15' CADA 3' 6 SHOULDER PRESS (2-0-1-1) 30´´ PLANCHA SIERRA RIR 2 ±75% SKILL TECNICA HANG SQUAT SNATCH METCON EMOM 10' CADA 1' RX SCALED OPEN 3 HANG SQUAT SNATCH

WARM UP 3 RONDAS 10 KB HALO 10 KB SLING SHOT 10 KB PUSH PRESS 10 KB LUNGE 20´´ ACTIVE PLANK 20/20´´ KB HIP OPENER STRENGHT EMOM 15' CADA 3' 7 SHOULDER PRESS (2-0-1-1) 30´´ PLANCHA SIERRA RIR 2 ±75% SKILL TECNICA KB METCON METCOM 24' RX A) FOR TIME 21/15/9 (6´TC) KB PUSH PRESS...

WARM UP 2 RONDAS 10 BANDED SQUAT 20´´ PRAY SQUAT 20´´ ANKLE DORSIFLEXION 15+15´´ WRIST MOBILIZATION 15/15´´ PVC FRONT RACK POSITION 20´´ BOOTSTRAPPERS STRENGHT EMOM 15' CADA 3' 7 FRONT SQUAT (2-0-1-1) 7 STRICT PULL UP (2-0-1-1) RIR 2 ±75% SKILL TECNICA SQUAT CLEAN METCON FOR TIME 13' T.C. RX 30 SQUAT CLEAN | 40/25...

WARM UP 2 RONDAS 50 JUMPING JACK 10 REVERSE SNOW ANGELS 15/15´´ PVC SHOULDER FLEXION 10/10 SUPINE SHOULDER FLEXION STRENGHT EMOM 8' 0-1´ GUSANO 1-2´ HAND PLANK + WALL TOUCHES *TRABAJA 40/35/30" SKILL TECNICA KB SNATCH METCON AMRAP 20' RX SCALED OPEN 400 M RUN 50 DU/SU 40 LUNGE 30 SIT UP 20 PUSH UP...