WARM UP

2 RONDAS

10/10 WGS
8/8 KB BOTTOM UP PRESS EN LUNGE
20´´ BOOTSTRAPPERS
15/15´´ PVC FRONT RACK POSITION


STRENGHT

EMOM 12′ cada 2′

1 FRONT SQUAT 90%
2 STRICT CHIN UP RIR 1


SKILL

KB SNATCH


METCON

FOR TIME: 3 ROUNDS FOR TIME (14´)

10 DOUBLE KB SNATCH
10 DOUBLE OH LUNGE
10 PULL UP
10 DOUBLE KB SNATCH
10 FRONT SQUAT
10 PULL UP

RX

2X12/8 KG

SCALED

1X16/12 KG
BANDED PULL UP

OPEN

1X12/8 KG
JUMPING PULL UP