WARM UP

2 RONDAS

30 JUMPING JACK
10 DEAD BUG
10 FLEXION ESCAPULAR
10 PULLS APART


STRENGHT

EMOM 15´ CADA 3´

3 BENCH PRESS (2-0-X-1)
1X STRICT T2B RIR 2

RPE 7.5 RIR 2-4 *85%


SKILL

DU


METCON

FOR TIME 18′ TC

RX

800 M RUN
50 SIT UP
100 DU
50 SIT UP
100 DU
800 M RUN

SCALED

800 M RUN
50 SIT UP
200 SU
50 SIT UP
100 DU
800 M RUN

OPEN

800 M RUN
50 MOUNTAIN CLIMBER
200 SU
50 MOUNTAIN CLIMBER
100 DU
800 M RUN