WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10 BANDED SCAPULA RETRACTION
10/10 SUPERMAN CONTRALATERAL
10 GUSANO


STRENGHT

EMOM 15′ CADA 3′

6 DEAD LIFT (2-1-1-1)
6 STRICT PULL UP (2-0-1-0)

*RIR 2-3 (ENTRE EL 75-80%)


SKILL

TÉCNICA HSPU


METCON

AMRAP 10′

RX

10 BOX JUMP OVER
5 HSPU
5 T2B
10 KB SWING | 20/16 KG

SCALED

10 BOX JUMP OVER
5 STRICT PUSH UP
10 SIT UP
10 KB SWING | 16/12 KG

OPEN

10 BOX JUMP OVER
5 PUSH UP
20 MOUNTAIN CLIMBER
10 KB SWING | 12/8 KG