WARM UP

3 RONDAS

50 DU/SU
10 AIR SQUAT
10 FLEXION ESCAPULAR
20´´ FRONT PLANK

STRENGHT

EMOM 15′ CADA 3′

4 BENCH PRESS 77-80%
20´´ BAR TUCK HOLD

SKILL

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METCON

EMOM 20′

400 M RUN
50 BURPEE BOX JUMP OVER
400 M RUN