WARM UP

3 RONDAS

30 JUMPING JACK
10 FLEXION ESCAPULAR
20´´ ACTIVE PLANK

STRENGHT

EMOM 12’30»  CADA 2’30»

3 BENCH PRESS (2-0-1-1)
3TRICT T2B/KNEES UP

RIR 3 ±82%

SKILL

TURKISH GET UP

METCON

EMOM 16′ CADA 4′

RX

4 TURKISH GET UP | 20/16 KG
10 STRICT PUSH UP
40 MONTAIN CLIMBER

SCALED

4 TURKISH GET UP | 16/12 KG
10 PUSH UP
40 MONTAIN CLIMBER

OPEN

4 TURKISH GET UP | 12/8 KG
10 KNEE PUSH UP
40 MONTAIN CLIMBER