WARM UP 2 RONDAS 10+10 MONSTER WALK 30 JUMPING JACKS 20" FRONT PLANK 10 FLEXION ESCAPULAR 15" WRIST MOBILITY STRENGHT EMOM 12' CADA 3' 2 SHOULDER PRESS 85% (2-0-X-1) 1 SERIE RIR 2 STRICT T2B/TUCK UP BAR SKILL TÉCNICA DU METCON EMOM 15'  0-1' 3 WALL CLIMB/GUSANO 1-2' MAX DU/SU 2-3' 10 T2B/20 SIT UP

WARM UP 2 RONDAS 10 BANDED GOOD MORNING 10 BANDED GLUTE BRIDGE 10/10 SUPERMAN CONTRALATERAL 15/15" PVC SHOULDER FLEXION STRENGHT EMOM 12' CADA 3' 2 DEADLIFT 85% (2-1-X-1) 2 STRICT PULL UP RIR 1 SKILL HANG POWER CLUSTER METCON 5 ROUNDS FOR TIME (15' TC) 3 HANG POWER CLUSTER 6 BOX JUMP OVER 9 KB...

WARM UP 2 RONDAS 30 JUMPING JACKS 20" FRONT PLANK 15/15" PVC SHOULDER FLEXION 15/15" KNEELING KB WINDMILL STRENGHT EMOM 12' CADA 3' 2 BENCH PRESS 85% (2-0-X-1) 1 SERIE RIR 2 STRICT T2B/TUCK UP BAR METCON FOR TIME (15' TC) 800 M RUN 100 PUSH UP 800 M RUN RX STRICT PUSH UP SCALED...

WARM UP 2 RONDAS 30 JUMPING JACKS 20" FRONT PLANK 15/15" PVC SHOULDER FLEXION 15/15" SPIDERMAN STRETCH STRENGHT EMOM 15' CADA 3' 3 SHOULDER PRESS 80-85% (2-0-X-1) 1 SERIE RIR 2 STRICT T2B/TUCK UP BAR METCON FOR TIME (17' TC) 200 STEP BOX *CADA MINUTO DESDE EL 0' X BURPEES RX 60/50 CM 6 BURPEES...

WARM UP 2 RONDAS 10 BANDED SQUAT 2" PARADA 10 CAT CAMEL 20" FROG ROCKS 5/5/5/5 YTWL STRENGHT EMOM 15' CADA 3' 3 BACK SQUAT 80-85% (2-0-X-1) 3 STRICT CHIN UP RIR 1 SKILL HANG SQUAT CLEAN METCON FOR TIME (12' TC) 15 HANG SQUAT CLEAN 400 M RUN 10 HANG SQUAT CLEAN 200 M...

WARM UP 2 RONDAS 50 DU 10 DEAD BUG 10 FLEXION ESCAPULAR 10/10 SUPINE SHOULDER FLEXION 15" WRIST MOBILITY STRENGHT EMOM 15' CADA 3' 3 BENCH PRESS 80-85% (2-0-X-1) 6/6 PESO MUERTO CONTRALAT. CON KB RPE 7 SKILL TÉCNICA T2B METCON FOR TIME: 21/15/9 (6' TC) THRUSTER SIT UP *TIEMPO QUE SOBRA MÁXIMOS WALL CLIMB/GUSANO...

WARM UP 2 RONDAS 10 BANDED SQUAT 10 CAT CAMEL 20" 90/90 HIP MOBILITY 15/15" PVC FRONT RACK POSITION STRENGHT EMOM 15' CADA 3' 3 BACK SQUAT 80-85% (2-0-X-1) 6/6 KB GORILLA ROW RPE 7 SKILL HANG POWER CLEAN METCON EMOM 15' CADA 2'30 5 DEADLIFT 5 HANG POWER CLEAN 10 KB SWING RUSO 10...

WARM UP 2 RONDAS 10+10 MONSTER WALK 30 JUMPING JACKS 20" FRONT PLANK 15/15" PVC SHOULDER FLEXION 5/5/5/5 YTWL STRENGHT EMOM 15' CADA 3' 3 SHOULDER PRESS 80-85% (2-0-X-1) 1 SERIE RIR 2 STRICT T2B/TUCK UP BAR SKILL TÉCNICA DU METCON FOR TIME: (12' TC) 50 WALL BALL 300 DU/SU 50 WALL BALL RX 9/6KG...

WARM UP 2 RONDAS 10 BANDED GOOD MORNING 10/10 SUPERMAN CONTRALATERAL 10 BANDED GLUTE BRIDGE 20" PVC PASS THROUGH STRENGHT EMOM 15' CADA 3' 3 DEADLIFT 80-85% (2-1-X-1) 3 STRICT PULL UP RIR 1 SKILL HANG POWER SNATCH METCON EMOM 14' CADA 2' 6 HANG POWER SNATCH 12 BURPEES OTB RX 50/35 KG SCALED 30/20...

WARM UP 2 RONDAS 10 BANDED GOOD MORNING 10/10 SUPERMAN CONTRALATERAL 10 BANDED GLUTE BRIDGE 10+10 MONSTER WALK STRENGHT EMOM 15' CADA 3' 4 DEADLIFT 77-80% (2-1-X-1) 4 STRICT PULL UP RIR METCON FOR TIME (16' TC) 0-1' 15 KB SWING/ WALL BALL 1-2' MAX BURPEES SYNCRO *POR PAREJAS: MINUTO 1: ATLETA A) KB Y...