WARM UP

2 RONDAS

10+10 MONSTER WALK
30 JUMPING JACKS
10 FLEXION ESCAPULAR
15″ WRIST MOBILITY


STRENGHT

BENCH P. 5X6 70% (2-0-X-1)

STRICT T2B 4X RIR 2


SKILL

TÉCNICA DU


METCON

EMOM 16′

0-1′ 15 WALL BALL
1-2′ 15 KB SWING
2-3′ 50 DU
3-4′ 100 M RUN

RX

9/6 KG
20/16 KG

SCALED

7/5 KG
16/12 KG

OPEN

4/3 KG
12/8 KG