WARM UP

2 RONDAS

10 KB SQUAT
10 KB HALO
15/15″ KNEELING KB WINDMILL
8/8 KB BOTTOM UP PRESS EN LUNGE


STRENGHT

FRONT SQUAT 5X6 70% (2-0-X-1)

STRICT PULL UP 4X RIR 2


SKILL

KB HANG CLEAN AND PUSH PRESS


METCON

4 ROUNDS FOR TIME (15′ TC)

10 KB H. CLEAN AND PUSH PRESS
14 SIT UP
10 PUSH UP
14 KB LUNGE

RX

20/16 KG
OVER HEAD LUNGE
10 T2B
10 HSPU

SCALED

16/12 KG

OPEN

12/8 KG