WARM UP

400 M RUN O 3′ DU 2 RONDAS

10 BANDED SCAPULA RETRACTION
20″ HIP MOBILITY 90/90
15/15″ PVC FRONT RACK POSITION
10 BAND OH PRESS

STRENGHT

SHOULDER PRESS 4X6 RPE 7

COPENHAGEN PLANK 3X20/20″

SKILL

PULL UP

METCON

FOR TIME: 21/15/9 (8′ TC)

PULL UP
DB THRUSTER

RX

20+20/15+15 KG

SCALED

BANDED PULL UP
12’5+12’5/10+10 KG

OPEN

JUMPING PULL UP
7’5+7’5/5+5 KG