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