WARM UP

3 RONDAS

50 JUMPING JACK
15/15´´ PVC FRONT RACK POSITION
10 FLEXION ESCAPULAR
10 DEAD BUG


STRENGHT

EMOM 15′ CADA 3′

10 BENCH PRESS (3-1-1-1)
SQUAT PALLOF PRESS 10/10 REPS

RIR 3-4 ±60%


SKILL

TECNICA T2B


METCON

4 X AMRAP 3´ + 1´ REST (15´ TC)

RX

3 T2B
6 BURPEE TO TARGET
20 DU/SU

SCALED

3 STRICT SIT UP
6 BURPEE TO TARGET
20 DU/SU

OPEN

12 MOUNTAIN CLIMBER
6 BURPEE TO TARGET
20 DU/SU