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