WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10 BANDED SCAPULA RETRACTION
10 PLATE ROMANIAN DEADLIFT
20´´ FROG ROCKS


STRENGHT

EMOM 15′ CADA 3′

6 DEAD LIFT (2-1-1-1)
6 STRICT CHIN UP (2-1-1-1)

RIR 2 ±75%


SKILL



METCON

MORRISON
50/40/30/20/10 (30´)

RX

WALL BALL | 9/6 KG
BOX JUMP | 60/50 CM
KB SWING | 20/16 KG

SCALED

WALL BALL | 5/3 KG
BOX JUMP | 50/40 CM
KB SWING | 12/8 KG

OPEN

AIR SQUAT
BOX JUMP | 50/40 CM
KB SWING RUSO| 12/8 KG