WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10 BANDED SCAPULA RETRACTION
20″ HIP MOBILITY 90/90
10/10 SUPERMAN CONTRALATERAL


STRENGHT

15′ TIME CAP

RM DEAD LIFT
SI LO TIENE:
5X10 60% (3-0-1-1)


SKILL

EMOM 8′ cada 2′

0-1′ PESO MUERTO CON KB CONTRALATERAL (LENTO)
1-2′ KB GORILLA ROW


METCON

FOR TIME 21/15/9 (8′ T.C.)

RX

THRUSTER | 40/30 kg
KB SWING AMERICANO | 20/16 kg

SCALED

THRUSTER | 30/20 kg
KB SWING AMERICANO | 16/12 kg

OPEN

THRUSTER | 20/15 kg
KB SWING RUSO | 12/8 kg