WARM UP 400 M RUN 2 RONDAS 10+10 THORACIC ROTATION 20" PRAY SQUAT 20" PVC PASS THROUGH 10 BANDED OHS SQUAT FUERZA EMOM 9 CADA 3 FRONT SQUAT (2-1-X-1) 4X5 RIR 2 STRICT PULL UP (2-1-X-2) 4X5 RIR 2 SKILL HANG POWER SNATCH *AVANZADOS: SNATCH BALANCE 4X4 RIR 2 METCON EMOM 12' 0-3' 10 HANG...

WARM UP 5' DU 2 RONDAS 10 BANDED SQUAT 5/5/5/5 YTWL 30" HIP MOBILITY 90/90 12 PRISONER LUNGE FUERZA EMOM 9 CADA 3 BACK SQUAT (2-0-X-1) 4X5 RIR 2 LAT PULL DOWN (3-1-X-1) 4X8 RPE 7 SKILL ALT. DB HANG SNATCH *AVANZADOS: PRACTICAR BMU GOMA METCON 5 ROUNDS FOR TIME (15' TC) 20 ALT. DB...

WARM UP 400 M RUN 2 RONDAS 20" BOOTSTRAPPERS 30" COSSACK SQUAT 20" FRONT PLANK 15/15" WGS 30/30" ANKLE DORSIFLEXION FUERZA EMOM 9 CADA 3 TIME CAP 50' MURPH (OFICIAL) 1600 M RUN 100 PULL UP 200 PUSH UP 300 AIR SQUAT 1600 M RUN INTERMEDIA: FOR TIME 1600 M RUN 100 BANDED PULL UP...

WARM UP 400 M RUN 2 RONDAS 20" BOOTSTRAPPERS 20" PVC PASS THROUGH 10 BANDED OHS SQUAT 30/30" ANKLE DORSIFLEXION FUERZA EMOM 9 CADA 3 BACK SQUAT (2-0-X-1) 4X6 RIR 2 LAT PULL DOWN (3-1-X-1) 4X8/8 RPE 7 SKILL SI HAY TIEMPO, REPASO POWER CLEAN EMOM 18' CADA 3' (PAREJAS) 1º INTERVALO (3') 15 KB...

WARM UP 4' DU 2 RONDAS 15/15" PVC SHOULDER FLEXION 30" HIP MOBILITY 90/90 10+10 MONSTER WALK 15 TUCK HOLD 10+10 SPIDERMAN THORACIC ROTATION FUERZA EMOM 9 CADA 3 DB SHOULDER PRESS ALTERNO MANTENIENDO DB ARRIBA 4X6/6 RIR 2 CURL ISQUIO GOMA 4X8/8 RPE 7 SKILL HANG POWER CLEAN Y HANG SQUAT CLEAN *AVANZADOS: HEAVY...

WARM UP 4' DU 2 RONDAS 10 KB SQUAT 10 KB SWING 10 KB AROUND THE WORLD 10 KB HALO 10 KB KNEE WINDMILL FUERZA EMOM 9 CADA 3 DB BENCH PRESS ALTERNO MANTENIENDO ARRIBA 4X6 RIR 2 KNEE BANDED SPLIT SQUAT 4X8/8 RPE 7 SKILL KN SNATCH AVANZADOS: KB TURKISH GET UP BUSCAR MAXIMO...

WARM UP 400 M RUN 2 RONDAS 5/5/5/5 YTWL 10+10 THORACIC ROTATION 20" FRONT PLANK 30" COSSACK SQUAT 12 PRISONER LUNGE FUERZA EMOM 9 CADA 3 FRONT SQUAT (3-3-3-3) 4X6 RIR 2 STRICT PULL UP (3-1-X-3) 4X5 RIR 2 SKILL EMOM 18' CADA 1'30 (12X1'30) RX 3 T2B 6 BURPEE TO TARGET 15 DU SCALED...

WARM UP 5' DU 2 RONDAS 10 BANDED SQUAT 15/15" WGS 10 CAT CAMEL 20" PRAY SQUAT FUERZA EMOM 9 CADA 3 TIME CAP 30' MORRISON OFICIAL: 50/40/30/20/10 WALL BALL 9/6 KG BOX JUMP 60/50 CM KB SWING 24/16 KG MORRISON SCALED: 45/35/25/15/5 WALL BALL 5/4 KG STEP BOX 50/40 CM KB SWING 16/12 KG...

WARM UP 5' DU 2 RONDAS 10 BANDED SQUAT 15/15" WGS 10 CAT CAMEL 20" PRAY SQUAT FUERZA EMOM 9 CADA 3 FOR TIME 21/15/9 (10' TC) X PAREJAS *PULL UP-BANDED-JUMPING *THRUSTER 40/30-20/15-WALL BALL 4/3 KG *EJERCICIOS ESCALADOS RX-NIV2-NIV3 SKILL HANG POWER SNATCH METCON FOR TIME POR PAREJAS X M RUN 50 BURPEE BOX JUMP...

WARM UP 400 M RUN 2 RONDAS 20" BOOTSTRAPPERS 20" PVC PASS THROUGH 10 BANDED OHS SQUAT 30/30" ANKLE DORSIFLEXION FUERZA EMOM 9 CADA 3 BACK SQUAT (2-0-X-1) 4X8 RIR 2  LAT PULL DOWN 4X8 RPE 6-7 SKILL HANG POWER SNATCH METCON EMOM 9' 0-1' 15 BURPEES TO TARGET 1-2' X PROG ABD 2-3' 30"...