WARM UP 2 RONDAS 10 BANDED SQUAT 2´´ PARADA 15/15´´ PVC FRONT RACK POSITION 10/10 SUPERMAN CONTRALATERAL 20´´ BOOTSTRAPPERS STRENGHT 15' TC RM FRONT SQUAT O 5X5 70% SKILL TECNICA KB SNATCH METCON POR PAREJAS 3 ROUNDS FOR TIME (14´ TC) RX 10 GUSANO SYNCRO 20 KB SNATCH SYNCRO | 20/16 KG 30 WALL BALL...

WARM UP 2 RONDAS 30 JUMPING JACK 5/5/5/5 YTWL 10 SUPINE SHOULDER FLEXION 20´´ FRONT PLANK STRENGHT 15' TC RM SHOULDER PRESS O 5X5 70% SKILL TECNICA PUSH JERK METCON 5 ROUNDS FOR TIME (15´ TC) RX 10 PUSH JERK | 40/30 KG 10 BOX JUMP OVER | 60/50 CM 10 BURPEE OVER THE BAR...

WARM UP 2 RONDAS 10 PLATE ROMANIAN DEADLIFT 10 REVERSE SNOW ANGELS 10+10 MONSTER WALK 10 BANDED GLUTE BRIDGE STRENGHT 15' TC RM DEAD LIFT O 5X5 70% SKILL TECNICA SQUAT CLEAN METCON AMRAP 9' RX 1 DEAD LIFT | 50/35 KG 1 SQUAT CLEAN 1 PUSH PRESS 1 BACK SQUAT 10 BURPEES OTB *CADA...

WARM UP 2 RONDAS 30 JUMPING JACK 10 DEAD BUG 10 FLEXION ESCAPULAR 10 PULLS APART 20´´ HIP MOBILITY 90/90 STRENGHT 15' TC RM BENCH PRESS O 5X5 70% SKILL TECNICA T2B METCON AMRAP 12' RX 5 T2B 5HSPU 20 SIT UP 40 MOUNTAIN CLIMBER 60 DU SCALED 5 KNEES UP 10 PUSH UP 20...

WARM UP 2 RONDAS 10 BANDED SQUAT 10 CAT CAMEL 20´´ FROG ROCKS 10 WALL ANGEL 20´´ PVC PASS THROUGH STRENGHT 15' TC RM BACK SQUAT O 5X5 70% SKILL HANG POWER SNATCH METCON EMOM 12' RX 0-1´ MAX HANG POWER SNATCH | 40/30 KG 1-2´ 15 BOX JUMP | 60/50 CM 2-3´ 20 KB...

WARM UP 2 RONDAS 30 JUMPING JACK 10 AIR SQUAT 10 GOOD MORNING 10 BANDED SCAPULA RETRACTION 20´´ FRONT PLANK STRENGHT 15' TC RM PULL UP O 5X5 RPE 7 SKILL TABATA CRUNCH ABDOMINAL + SIDE PLANK METCON FOR TIME (20´) RX SCALED OPEN 400 M RUN 40 LUNGE 400 M RUN 40 SQUAT JUMP...

WARM UP 2 RONDAS 10 BANDED SQUAT 2´´ PARADA 15/15´´ PVC FRONT RACK POSITION 10/10 SUPERMAN CONTRALATERAL 20´´ BOOTSTRAPPERS 20´´ PVC PASS THROUGH STRENGHT RM FRONT SQUAT PROTOCOLO 1X3 50% 1X2 60% 1X2 70% 1X1 80% 1X1 85% 1X1 90% 1X1 95% RM SKILL TECNICA HANG POWER SNATCH METCON 3XAMRAP 3´ + 1´ REST RX...

WARM UP 2 RONDAS 30 JUMPING JACK 5/5/5/5 YTWL 10 SUPINE SHOULDER FLEXION 20´´ FRONT PLANK STRENGHT RM SHOULDER PRESS PROTOCOLO 1X3 50% 1X2 60% 1X2 70% 1X1 80% 1X1 85% 1X1 90% 1X1 95% RM SKILL TECNICA DU METCON FOR TIME (16´) RX A) 50/40/30/20/10 DU MOUNTAIN CLIMBER B) 25/20/15/10/5 SIT UP STRICT PUSH...

WARM UP 2 RONDAS 10 PLATE ROMANIAN DEADLIFT 10 REVERSE SNOW ANGELS 10 BANDED SCAPULA RETRACTION 10+10 MONSTER WALK 10 BANDED GLUTE BRIDGE STRENGHT RM DEAD LIFT PROTOCOLO 1X3 50% 1X2 60% 1X2 70% 1X1 80% 1X1 85% 1X1 90% 1X1 95% RM SKILL TECNICA POWER CLEAN METCON 5 ROUNDS FOR TIME (14´) RX 10...