WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 15´ CADA 3´

5 BACK SQUAT (2-1-X-1)
5 STRICT PULL UP

RPE 7.5 RIR 2-4 *80%


SKILL

HANG SQUAT CLEAN


METCON

3 ROUNDS FOR TIME (14´ TC)

RX

10 SQUAT CLEAN | 50/35 kg
20 BOX JUMP OVER | 60/50 cm
30 KB SWING | 20/16 kg
40 DU

SCALED

10 SQUAT CLEAN | 30/22,5 kg
20 BOX JUMP OVER | 60/50 cm
30 KB SWING | 16/12 kg
30 DU/ 60 SU

OPEN

10  FRONT SQUAT | 20/15 kg
20 BOX STEP OVER | 50/40 cm
30 KB SWING RUSO | 12/8 kg
40 SU