WARM UP

2 RONDAS

30 JUMPING JACK
20´´ BOOTSTRAPPERS
10 PULLS APART
15/15´´ DORSIFLEXION CON PICA

STRENGHT

EMOM 15´ CADA 3´

8 FRONT SQUAT (2-1-X-1)
8 STRICT PULL UP (2-1-X-0)

RPE 7 RIR 3-4 *70%

SKILL

DU

METCON

FOR TIME: 50/40/30/20/10 (12´ TC)