WARM UP

2 RONDAS

20´´ FROG ROCKS
5/5/5/5 YTWL
10 DEAD BUG
10 FLEXION ESCAPULAR


STRENGHT

EMOM 10′ CADA 2´30

3 BENCH PRESS (2-0-1-1)
SIDE PLANK 20+20´´

RPE 6


SKILL


METCON

AMRAP 20´

RX

5 STRICT PUSH UP
10 SIT UP
15 AIR SQUAT

SCALED

4 PUSH UP
8 SIT UP
12 AIR SQUAT

OPEN

3 PUSH UP
6 SIT UP
9 AIR SQUAT