WARM UP

2 RONDAS

10 BANDED SQUAT
20″ BOOTSTRAPPERS
15/15″ PVC FRONT RACK POSITION
10 PULLS APART


STRENGHT

BACK SQUAT 5X8 60% (2-1-X-1)

STRICT CHIN UP 4X8 RIR 2


SKILL

PUSH JERK


METCON

METCON TANIA: FOR TIME 21/15/9 (14′ TC)

PUSH JERK
PULL UP
POGO BURPEES
*CADA 2′: 30 DU/60 SU

RX

50/35 KG

SCALED

35/25 KG

OPEN

20/15 KG