WARM UP

2 RONDAS

5/5/5/5 YTWL
20″ WGS
15/15″ PVC FRONT RACK POSITION
20″ HIP MOBILITY 90/90

STRENGHT

FRONT SQUAT 3X2 90% RPE 9

STRICT PULL UP RPE 9

SKILL

PULL UP

METCON

EMOM 20′ CADA 2′

5 PULL UP
5 PUSH UP
10 AIR SQUAT
10 SIT UP