WARM UP 2 RONDAS 10/10 WGS 8/8 KB BOTTOM UP PRESS EN LUNGE 20/20´´ DORSIFLEXION CON KB 20´´ BOOTSTRAPPERS 15/15´´ PVC FRONT RACK POSITION STRENGHT EMOM 10' cada 2'30" 3 FRONT SQUAT 60% SKILL HANG SQUAT CLEAN AND JERK METCON EMOM 10' 5 HANG SQUAT CLEAN AND JERK RX 50/35 KG SCALED 35/25 KG OPEN...

WARM UP 2 RONDAS 1´ DU/SU 10 DEAD BUG 10/10 BANDED EXTERNAL ROTATION 20´´ ALTERNATING SQUAT T-ROTATION STRENGHT EMOM 10' cada 2'30" 3 STRICT PULL UP 20´´ BAR TUCK HOLD SKILL DU METCON FOR TIME: 50/40/30/20/10 (22´ TC) PLATE BURPEE SIT UP DU RX SCALED SU OPEN SCALED BURPEE MOUNTAIN CLIMBER SU

WARM UP 2 RONDAS 10 PVC GOOD MORNING 20/20´´ BANDED HAMSTRING STRETCH 10 BANDED SCAPULA RETRACTION 10+10 MONSTER WALK STRENGHT EMOM 10' cada 2'30" 3 DEAD LIFT 60% SKILL HANG POWER SNATCH METCON AMRAP (10´) 1 POWER SNATCH 8 BOX JUMP 8 KB SWING 8 DEAD LIFT *CADA RONDA + 1 HANG POWER SNATCH RX...

WARM UP 2 RONDAS 30 JUMPING JACK 20´´ TUCK HOLD 15/15´´ SAMSON STRETCH 20´´ SHOULDER BOX STRETCH STRENGHT EMOM 10' cada 2'30" 3 BENCH PRESS 60% 8/8 KB DEADLIFT CONTRALATERAL RPE 6 SKILL KIPPING PULL UP METCON FOR TIME (12´) A) 400 M RUN B) 21/15/9 PULL UP THRUSTER C) 400 M RUN RX 40/30...

WARM UP 2 RONDAS 30 JUMPING JACK 20´´ TUCK HOLD 15/15´´ SAMSON STRETCH 10 PULL APART STRENGHT EMOM 12' cada 2' 1 BENCH PRESS 90% 15/15´´ COPENHAGEN PLANK SKILL - METCON BRING SALLY UP BURPEES BRING SALLY UP SENTADILLAS BRING SALLY UP FLEXIONES TABATA DU TABATA SIT UP TABATA KB SWING RX 20/16 KG SCALED...

WARM UP 2 RONDAS 10 BANDED SQUAT 20´´ FROG ROCKS 5/5/5/5 YTWL 20´´ PVC PASS THROUGH 20´´ PVC 1 LEG GOOD MORNING STRENGHT EMOM 12' cada 2' 1 BACK SQUAT 90% 8/8 KB DEADLIFT CONTRALATERAL RPE 6 SKILL POWER SNATCH METCON 5 RFT (18´ TC) 5 POWER SNATCH 10 BOX JUMP 30 DU RX 40/25...

WARM UP 2 RONDAS 1´ DU/SU 10 AIR SQUAT 10 SUPINE SHOULDER FLEXION 10 FLEXION ESCAPULAR 20´´ FRONT PLANK STRENGHT EMOM 12' cada 2' 1 SHOULDER PRESS 90% SIDE PLANK LIFT X15/15´´ SKILL TECNICA POWER CLEAN METCON FOR TIME (12´) 3 POWER CLEAN 2 WALL CLIMB 15 WALL BALL *CADA RONDA: +3 POWER CLEAN -3...

WARM UP 2 RONDAS 10/10 WGS 8/8 KB BOTTOM UP PRESS EN LUNGE 20´´ BOOTSTRAPPERS 15/15´´ PVC FRONT RACK POSITION STRENGHT EMOM 12' cada 2' 1 FRONT SQUAT 90% 2 STRICT CHIN UP RIR 1 SKILL KB SNATCH METCON FOR TIME: 3 ROUNDS FOR TIME (14´) 10 DOUBLE KB SNATCH 10 DOUBLE OH LUNGE 10...

WARM UP 2 RONDAS 1´ DU/SU 10 DEAD BUG 10/10 BANDED EXTERNAL ROTATION 20´´ROTACIÓN TORÁCICA EN CUADRUPEDIA STRENGHT EMOM 12' cada 2' 1 BENCH PRESS 90% 20´´ BAR TUCK HOLD SKILL TECNICA DU METCON FOR TIME 12' T.C. RX A) 400 M RUN B) 50/40/30/20/10 SIT UP DU C) 400 M RUN SCALED A) 400...