WARM UP 2 RONDAS 10 KB HALO 10 KB GOOD MORNING 10 KB AROUND THE WORLD 20´´ FRONT PLANK 20´´ KB ISO SQUAT STRENGHT - SKILL - METCON HAPPY NEW YEAR BULLS (40’ TC) 1 DEAD LIFT 2 TUSKISH GET UP 3 KB LUNGE 4 KB THRUSTER 5 KB SWING AMERICANO 6 BURPEES 7 KB...

WARM UP 2 RONDAS 20´´ BOOTSTRAPPERS 10+10 MONSTER WALK 10 PULLS APART 20´´ KB ANKLE DORSIFLEXION 15/15´´ PVC FRONT RACK POSITION STRENGHT TC 15´ RM BACK SQUAT SKILL TÉCNICA HANG SQUAT CLEAN METCON 10 ROUNDS FOR TIME RX 1 HANG SQUAT CLEAN | 60/40 KG 1 FRONT SQUAT 30 DU *CADA RONDA + 1 FRONT SQUAT...

WARM UP 2 RONDAS 30 JUMPING JACK 20´´ ACTIVE PLANK 10 SUPINE SHOULDER FLEXION 20´´ PVC PASS THROUGH 90/90 HIP MOBILITY STRENGHT TC 15´ RM SHOULDER PRESS SKILL TÉCNICA POWER SNATCH METCON EMOM 16’ RX 0-1´ MAX POWER SNATCH | 40/30 KG 1-2´ REST 2-3´ MAX SIT UP 3-4´ REST SCALED 0-1´ MAX POWER SNATCH |...

WARM UP 2 RONDAS 10 BANDED SQUAT 10 PLATE ROMANIAN DEADLIFT 10/10 SUPINE SHOULDER FLEXION 10 REVERSE SNOW ANGELS 5/5/5/5 YTWL STRENGHT TC 15´ RM DEAD LIFT SKILL - METCON - RX SCALED OPEN -

WARM UP 2 RONDAS 20´´ FROG ROCKS 10 DEAD BUG 10 FLEXION ESCAPULAR 10 WALL ANGEL 15/15´´ PVC FRONT RACK POSITION STRENGHT TC 15´ RM BENCH PRESS SKILL TÉCNICA THRUSTER METCON FOR TIME 21/15/9 (10’ TC) RX SCALED OPEN THRUSTER BURPEES OTB

WARM UP 2 RONDAS 20´´ PRAY SQUAT 10 WALL ANGEL 15/15´´ PVC FRONT RACK POSITION 15+15´´ WRIST MOBILIZATION STRENGHT EMOM 10' CADA 2´30 3 FRONT SQUAT (2-0-1-1) 3 STRICT CHIN UP (2-0-1-1) RPE 6 SKILL - METCON 24 RONDAS (POR RELEVOS) (24´TC) RX 10 BURPEES 20 DU *OBLIGATORIO RONDA COMPLETA ANTES DE DAR EL RELEVO...

WARM UP 2 RONDAS 20´´ FROG ROCKS 5/5/5/5 YTWL 10 DEAD BUG 10 FLEXION ESCAPULAR STRENGHT EMOM 10' CADA 2´30 3 BENCH PRESS (2-0-1-1) SIDE PLANK 20+20´´ RPE 6 SKILL - METCON AMRAP 20´ RX 5 STRICT PUSH UP 10 SIT UP 15 AIR SQUAT SCALED 4 PUSH UP 8 SIT UP 12 AIR SQUAT...

WARM UP 2 RONDAS 20´´ BOOTSTRAPPERS 10+10 MONSTER WALK 10 PULLS APART 20´´ KB ANKLE DORSIFLEXION 15/15´´ PVC FRONT RACK POSITION STRENGHT EMOM 10' CADA 2´30 3 BACK SQUAT (2-0-1-1) 3 STRICT PULL UP (3-1-1-1) RPE 6 SKILL CLUSTER METCON 30 ROUNDS FOR TIME (8´ TC) RX 1 DEAD LIFT | 50/35 KG 1 SQUAT...

WARM UP 2 RONDAS 30 JUMPING JACK 20´´ ACTIVE PLANK 10 SUPINE SHOULDER FLEXION 20´´ PVC PASS THROUGH 90/90 HIP MOBILITY STRENGHT EMOM 10' CADA 2´30 3 SHOULDER PRESS (2-0-1-1) TRICT T2B/KNEES UP RPE 6 SKILL TECNICA POWER SNATCH METCON EMOM 12' RX 3 POWER SNATCH | 45/30 kg 6 BURPEES OTB 20 DU SCALED...