WARM UP

400 M RUN O 3′ DU 2 RONDAS

10 BANDED ISO WALL SQUAT
10 REVERSE SNOW ANGELS
5/5/5/5 YTWL

STRENGHT

STRICT PULL UP 4X5 RPE 7

BAR STRICT TUCK UP 4 SERIES RIR 2

SKILL

PULL UP

METCON

A) EMOM 10′

2 PULL UP
4 BURPEE TO TARGET
6 SIT UP

B) EMOM 3′

10-11′ MAX STRICT PUSH UP
11-12′ MAX SIT UP
12-13′ MAX PULL UP