WARM UP

2 RONDAS

20´´ BOOTSTRAPPERS
10+10 MONSTER WALK
10 PULLS APART
20´´ KB ANKLE DORSIFLEXION
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 10′ CADA 2´30

3 BACK SQUAT (2-0-1-1)
3 STRICT PULL UP (3-1-1-1)

RPE 6


SKILL

CLUSTER


METCON

30 ROUNDS FOR TIME (8´ TC)

RX

1 DEAD LIFT | 50/35 KG
1 SQUAT CLEAN
1 CLUSTER

SCALED

1 DEAD LIFT | 35/25 KG
1 SQUAT CLEAN
1 CLUSTER

OPEN

1 DEAD LIFT | 20/15 KG
1 POWER CLEAN
1 PUSH PRESS