WARM UP

2 RONDAS

30 JUMPING JACK
20´´ TUCK HOLD
15/15´´ SAMSON STRETCH
10 PULL APART


STRENGHT

EMOM 12′ cada 2′

1 BENCH PRESS 90%
15/15´´ COPENHAGEN PLANK


SKILL


METCON

BRING SALLY UP BURPEES
BRING SALLY UP SENTADILLAS
BRING SALLY UP FLEXIONES
TABATA DU
TABATA SIT UP
TABATA KB SWING

RX

20/16 KG

SCALED

16/12 KG

OPEN

BURPEE ESCALADO
SU
12/8KG