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

RX

HSPU

SCALED

BANDED PULL UP
STRICT PUSH UP

OPEN

JUMPING PULL UP