WARM UP

2 RONDAS

50 DU/SU
5/5/5/5 YTWL
10 BANDED SHOULDER PRESS
20″ FRONT PLANK
20″ PVC PASS THROUGH


STRENGHT

EMOM 15′ CADA 3′

9 SHOULDER PRESS 60% (2-0-X-1)
20″ TUCK HOLD (AVANZADOS HOLLOW HOLD)


SKILL

PULL UP


METCON

3X AMRAP 3’ON / 1′ OFF

5 PULL UP
10 BURPEES TO TARGET
15 BOX JUMP OVER

RX

60/50 CM

SCALED

60/50 CM
BANDED PULL UP

OPEN

50/40 CM
JUMPING PULL UP