WARM UP

400 M RUN 2 RONDAS

15/15″ WGS
30″ SQUAT FROG STRETCH
15/15″ PVC FRONT RACK POSITION
5/5/5/5 YTWL

STRENGHT

FRONT SQUAT (2-1-X-1) 4X2 RPE 8

STRICT CHIN UP (2-1-X-0) 4X2 RPE 8

SKILL

PUSH JERK

METCON

EMOM X MUERTE CADA 3′ (15′ TC)

10 PUSH JERK
10 BACK SQUAT
10 DEAD LIFT
10 BURPEES OTB