WARM UP

2 RONDAS

10 KB HALO
10 KB GOOD MORNING
10 KB SQUAT
10 KB TAP FROM HAND PLANK


STRENGHT

EMOM 12´

0-1´ KB SHOULDER PRESS
1-2´ KB 1LEG DEADLIFT
2-3´ KB GORILLA ROW
*40´´ ON/ 20´´ OFF


SKILL


METCON

POR PAREJAS
FOR TIME 16´ TC

RX

400 M RUN
20 BURPEE BOX JUMP ALTERNO | 60/50 CM
100 WALL BALL | 9/6 KG
20 BURPEE BOX JUMP ALTERNO
400 M RUN

SCALED

400 M RUN
20 BURPEE BOX JUMP ALTERNO | 60/50 CM
100 WALL BALL | 7/5 KG
20 BURPEE BOX JUMP ALTERNO
400 M RUN

OPEN

400 M RUN
20 SCALED BURPEE BOX JUMP ALTERNO | 50/40 CM
100 WALL BALL | 4/3 KG
20 SCALED BURPEE BOX JUMP ALTERNO
400 M RUN