WARM UP
2 RONDAS
10 BANDED SQUAT 2″ PARADA
10 CAT CAMEL
20″ FROG ROCKS
5/5/5/5 YTWL
STRENGHT
EMOM 15′ CADA 3′
3 BACK SQUAT 80-85% (2-0-X-1)
3 STRICT CHIN UP RIR 1
SKILL
HANG SQUAT CLEAN
METCON
FOR TIME (12′ TC)
15 HANG SQUAT CLEAN
400 M RUN
10 HANG SQUAT CLEAN
200 M RUN
5 HANG SQUAT CLEAN
100 M RUN
RX
50/35 KG
SCALED
30/20 KG
OPEN
20/15 KG
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