WARM UP

2 RONDAS

10 PLATE ROMANIAN DEADLIFT
10 REVERSE SNOW ANGELS
10+10 MONSTER WALK
10 WALL ANGEL


STRENGHT

EMOM 15′ CADA 3′

4 DEAD LIFT 77-80%
4 STRICT PULL UP RIR 2


SKILL

SQUAT CLEAN


METCON

14´ TC

A) AMRAP (8´ TC)
3 SQUAT CLEAN
3 BURPEES OTB
3 SQUAT CLEAN
6 BURPEES OTB
… (CADA RONDA +3 BURPEES OTB)

B) 3´ REST

C) 3´ MAX BOX JUMP OVER

RX

50/35 KG
70/60 CM

SCALED

35/25 KG
60/50 KG

OPEN

HANG POWER
20/15 KG
50/40 KG