WARM UP

2 RONDAS

30 JUMPING JACK
15/15´´ PVC FRONT RACK POSITION
5/5/5/5 YTWL
20´´ FRONT PLANK


STRENGHT

EMOM 15´ CADA 3´

3 SHOULDER PRESS (2-0-X-1)
20´´ FRONT PLANK O 1 SERIE RUEDA ABDOMINAL

RPE 7.5 RIR 2-4 *85%


SKILL

PUSH JERK


METCON

2 X AMRAP 4´ + 2´ REST

RX

10 KB SWING | 20/16 KG
10 WALL BALL | 9/6 KG
10 PUSH JERK | 40/30 KG
10 STRICT PUSH UP
10 T2B

SCALED

10 KB SWING | 16/12 KG
10 WALL BALL | 7/5 KG
10 PUSH JERK | 32,5/25 KG
10 PUSH UP
10 KNEES UP

OPEN

10 KB SWING | 12/8 KG
10 WALL BALL | 4/3 KG
10 PUSH PRESS | 20/15 KG
10 PUSH UP
10 SIT UP