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