WARM UP

2 RONDAS

30 JUMPING JACK
20´´ TUCK HOLD
15/15´´ SAMSON STRETCH
20´´ SHOULDER BOX STRETCH


STRENGHT

EMOM 10′ cada 2’30»

3 BENCH PRESS 60%
8/8 KB DEADLIFT CONTRALATERAL RPE 6


SKILL

KIPPING PULL UP


METCON

FOR TIME (12´)

A) 400 M RUN
B) 21/15/9
PULL UP
THRUSTER
C) 400 M RUN

RX

40/30 KG

SCALED

30/20 KG
BANDED PULL UP

OPEN

20/15 KG
JUMPING PULL UP