WARM UP

EMOM 9′

1′ – 40 Crunch Bicicleta

2′ – 20 OHS Pica

3′ – 14 Hindú Push Up

STRENGHT

Shoulder Press 5 x 11 [ 60% ] + 6 Chin Up

SKILL

X

WOD

AMRAP 20′

RX


25 Thruster | 20kg/15kg

25 Burpees

25 SDLHP | 20kg/15kg

200m Run

SCALED


20 Thruster | 20kg/15kg

20 Burpees

20 SDLHP | 20kg/15kg

200m Run

OPEN


15 Thruster | 20kg/15kg

15 Burpees

15 SDLHP | 20kg/15kg

100m Run