WARM UP
400 M RUN O 3′ DU 2 RONDAS
10 PVC GOOD MORNING
8 WALL ANGELS
15/15″ WGS
10/10 SUPINE SHOULDER FLEXION
STRENGHT
DEAD LIFT (3-1-X-1) 4X6 RPE 7
STRICT CHIN UP 4X6 RPE 7
SKILL
PUSH JERK
METCON
EMOM 12′
3 PUSH JERK
6 PUSH UP
9 KB SWING
15 SIT UP
RX
40/30 KG
20/16 KG
HSPU
SCALED
30/20 KG
STRICT PUSH UP
16/12 KG
OPEN
20/15 KG
12/8 KG
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