WARM UP
400 M RUN O 3′ DU 2 RONDAS
30 JUMPING JACK
10 FLEXION ESCAPULAR
10 AIR SQUAT
15/15″ SIDE PLANK
STRENGHT
BENCH PRESS 4X6 RPE 7
PLANK PUSH UP 4X20
SKILL
PUSH JERK
METCON
CHRISTMAS DAY FOR TIME (20′ TC)
24 BOX JUMP
24 DEADLIFT
24 DU/SU
24 BURPEES OTB
24 HANG DB SNATCH
24 DU/SU
24 DB PUSH JERK
24 DB FRONT SQUAT
24 DU/SU
24 BALL SIT UP
24 WALL BALL
24 DU/SU
RX
70/60 CM
70/50 KG
20/15 KG
9/6 KG
SCALED
60/50 CM
50/35 KG
15/10 KG
7/5 KG
OPEN
50/40 CM
40/25 KG
10/5 KG
4/3 KG
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