WARM UP 2 RONDAS 10 BANDED SQUAT 10 CAT CAMEL 20" HIP MOBILITY 15" WRIST MOBILITY 10/10 SUPINE SHOULDER FLEXION STRENGHT EMOM 15' CADA 3' 8 FRONT SQUAT 65% (2-0-X-1) 8 STRICT CHIN UP RIR 2-3 METCON 6 RONDAS FOR TIME 20' TC 50 WB 40 LUNGES 30 DU 20 KB SWING 10 BURPEES 200...

WARM UP 2 RONDAS 50 DU 10 DEAD BUG 10 FLEXION ESCAPULAR 10/10 BANDED EXTERNAL ROTATION 15/15" PVC FRONT RACK POSITION STRENGHT EMOM 15' CADA 3' 8 BENCH PRESS 65% (2-0-X-1) 8/8 KB SUITCASE SPLIT SQUAT RPE 6 SKILL T2B METCON FOR TIME 16' TC 20 BURPEES BOX JUMP OVER 20/15/10 THUSTER T2B 20 BURPEES...

WARM UP 2 RONDAS 10 BANDED GOOD MORNING 10/10 SUPERMAN CONTRALATERAL 10 BANDED GLUTE BRIDGE 10+10 MONSTER WALK 20" PVC PASS THROUGH STRENGHT EMOM 15' CADA 3' 8 DEADLIFT 65% (2-0-X-1) 8/8 KB GORILLA ROW RPE 6 SKILL POWER SNATCH METCON EMOM 12' CADA 1' 1' : 10 POWER SNATCH 2' : 25 SIT UP...

WARM UP 2 RONDAS 30 JUMPING JACKS 5/5/5/5 YTWL 10 BANDED SHOULDER PRESS 20" FRONT PLANK 20" PVC PASS THROUGH STRENGHT EMOM 15' CADA 3' 8 SHOULDER PRESS 65% (2-0-X-1) 20" TUCK HOLD (AVANZADOS HOLLOW HOLD) SKILL PULL UP METCON 5 RONDAS FOR TIME 14' TC 10 PULL UPS 15 PUSH UPS (10 HPSU RX)...

WARM UP 2 RONDAS 10 BANDED SQUAT 2" PARADA 10 CAT CAMEL 20" FROG ROCKS 10/10 SUPINE SHOULDER FLEXION 15/15" PVC FRONT RACK POSITION STRENGHT EMOM 15' CADA 3' 8 BACK SQUAT 65% (2-0-X-1) 8/8 STRICT PULL UP RIR 2-3 SKILL HANG POWER CLEAN METCON 3 X AMRAP 5' ON / 1' OFF 5 HANG...

WARM UP 2 RONDAS 50 DU 10 DEAD BUG 10 FLEXION ESCAPULAR 10/10 BANDED EXTERNAL ROTATION 15/15" PVC FRONT RACK POSITION STRENGHT EMOM 15' CADA 3' 8 BENCH PRESS 65% (2-0-X-1) 8/8 PESO MUERTO CONTRALAT. CON KB RPE 6 SKILL PUSH JERK METCON FOR TIME 15' TC 21-15-9 PUSH JERK BURPEES OTB KB SWING CADA...

WARM UP 2 RONDAS 50 DU 10 DEAD BUG 10 FLEXION ESCAPULAR 10 REVERSE SNOW ANGEL 10/10 BANDED EXTERNAL ROTATION STRENGHT EMOM 15' CADA 3' 9 BRENCH PRESS 60% (2-0-X-1) 9/9 PESO MUERTO CONTRALAT. CON KB METCON FOR TIME 20' TC 5 WALL CLIMB 10 BURPEES BOX JUMP OVER 15 T2B 20 KB SWING 25...

WARM UP 2 RONDAS 10 BANDED SQUAT 10 CAT CAMEL 20" HIP MOBILITY 15" WRIST MOBILITY 15/15" PVC FRONT RACK POSITION 20" PVC PASS THROUGH STRENGHT EMOM 15' CADA 3' 9 FRONT SQUAT 60% (2-0-X-1) 9 STRICT CHIN UP SKILL POWER SNATCH METCON FOR TIME 12' TC 10/8/6/4/2 POWER SNATCH 15 WB DESPUES DE CADA...

WARM UP 2 RONDAS 50 DU/SU 5/5/5/5 YTWL 10 BANDED SHOULDER PRESS 20" FRONT PLANK 20" PVC PASS THROUGH STRENGHT EMOM 15' CADA 3' 9 SHOULDER PRESS 60% (2-0-X-1) 20" TUCK HOLD (AVANZADOS HOLLOW HOLD) SKILL PULL UP METCON 3X AMRAP 3'ON / 1' OFF 5 PULL UP 10 BURPEES TO TARGET 15 BOX JUMP...

WARM UP 2 RONDAS 10 BANDED GOOD MORNING 10/10 SUPERMAN CONTRALATERAL 10 BANDED GLUTE BRIDGE 10+10 MONSTER WALK 10/10 SUPINE SHOULDER PRESION STRENGHT EMOM 15' CADA 3' 9 DEADLIFT 60% (2-1-X-1) 9/9 KB GORILLA ROW SKILL DU (SI DA TIEMPO) METCON FOR TIME (EN PAREJAS) 20' TC 50/40/30/20/10 THRUSTER 100/80/60/40/20 DU A REPARTIR TODO UNO...