WARM UP 400 M RUN O 3' DU 2 RONDAS 10 KB TATER SQUAT 10 KB HALO 10 KB GOOD MORNING STRENGHT DEAD LIFT (3-1-X-1) 4X5 RPE 7 STRICT CHIN UP 4X5 RPE 7 SKILL PUSH JERK METCON EMOM 12' POR PAREJAS 0-1' 31 BOX JUMP 1-2' 31 BURPEES 2-3' 31 KB SWING 3-4' 31...

WARM UP 400 M RUN O 3' DU 2 RONDAS 10 BANDED SCAPULA RETRACTION 20" HIP MOBILITY 90/90 15/15" PVC FRONT RACK POSITION 10 BAND OH PRESS STRENGHT SHOULDER PRESS 4X5 RPE 7 BOX HIP EXTENSION 3X8/8 SKILL 2DB BURPEE BOX STEP OVER METCON FOR TIME (12' TC) 21 2DB BURPEE BOX STEP OVER 90...

WARM UP 400 M RUN O 3' DU 2 RONDAS 10 CAT CAMEL 20" BOOTSTRAPPERS 10+10 MONSTER WALK 10/10 SUPINE SHOULDER FLEXION STRENGHT BACK SQUAT (2-0-X-1) 4X5 RPE 7 REMO EN BANCO 4X5 RPE 7 SKILL HANG SQUAT CLEAN METCON FOR TIME: 5 RFT (14' TC) 3 HANG SQUAT CLEAN 6 FRONT SQUAT 9 PUSH...

WARM UP 400 M RUN O 3' DU 2 RONDAS 10 BANDED ISO WALL SQUAT 10 REVERSE SNOW ANGELS 5/5/5/5 YTWL STRENGHT STRICT PULL UP 4X5 RPE 7 BAR STRICT TUCK UP 4 SERIES RIR 2 SKILL PULL UP METCON A) EMOM 10' 2 PULL UP 4 BURPEE TO TARGET 6 SIT UP B) EMOM...

WARM UP 400 M RUN O 3' DU 2 RONDAS 8 WALL ANGELS 15/15" WGS 15/15" PVC FRONT RACK POSITION 20" PVC PASS THROUGH STRENGHT FRONT SQUAT (2-1-X-1) 4X5 RPE 7 PESO MUERTO 1 PIERNA 4X5 RPE 7 SKILL HANG POWER SNATCH METCON AMRAP 20' 0-2' 21 WALL BALL 2-3' MAX HANG POWER SNATCH 3-5'...

WARM UP 400 M RUN O 3' DU 2 RONDAS 30 JUMPING JACK 10 FLEXION ESCAPULAR 10 AIR SQUAT 15/15" SIDE PLANK STRENGHT BENCH PRESS 4X6 RPE 7 PLANK PUSH UP 4X20 SKILL PUSH JERK METCON CHRISTMAS DAY FOR TIME (20' TC) 24 BOX JUMP 24 DEADLIFT 24 DU/SU 24 BURPEES OTB 24 HANG DB...

WARM UP 400 M RUN O 3' DU 2 RONDAS 10 PVC GOOD MORNING 8 WALL ANGELS 15/15" WGS 10/10 SUPINE SHOULDER FLEXION STRENGHT DEAD LIFT (3-1-X-1) 4X6 RPE 7 STRICT CHIN UP 4X6 RPE 7 SKILL PUSH JERK METCON EMOM 12'  3 PUSH JERK 6 PUSH UP 9 KB SWING 15 SIT UP RX...

WARM UP 400 M RUN O 3' DU 2 RONDAS 10 BANDED SCAPULA RETRACTION 20" HIP MOBILITY 90/90 15/15" PVC FRONT RACK POSITION 10 BAND OH PRESS STRENGHT SHOULDER PRESS 4X6 RPE 7 COPENHAGEN PLANK 3X20/20" SKILL PULL UP METCON FOR TIME: 21/15/9 (8' TC) PULL UP DB THRUSTER RX 20+20/15+15 KG SCALED BANDED PULL...

WARM UP 400 M RUN O 3' DU 2 RONDAS 10 CAT CAMEL 20" BOOTSTRAPPERS 10+10 MONSTER WALK 20" PVC PASS THROUGH STRENGHT BACK SQUAT (2-0-X-1) 4X6 RPE 7 CURL BICEPS ALTERNO 4X6 RPE 7 SKILL HANG POWER SNATCH METCON AMRAP 6'  A) 2 HANG POWER SNATCH 4 BOX JUMP 6 DEAD LIFT 8 BURPEES...

WARM UP 400 M RUN O 3' DU 2 RONDAS 10 BANDED ISO WALL SQUAT 10 REVERSE SNOW ANGELS 5/5/5/5 YTWL 15/15" PVC FRONT RACK POSITION STRENGHT STRICT PULL UP 4X6 RPE 7 BAR STRICT TUCK UP 4 SERIES RIR 2 SKILL T2B METCON AMRAP 10'  3 T2B 6 GUSANO 9 BURPEE TT 50 DU/SU...