WARM UP

2 RONDAS

10 BANDED SQUAT
10 CAT CAMEL
20´´ FROG ROCKS
5/5/5/5 YTWL


STRENGHT

EMOM 15´ CADA 3′

5 BACK SQUAT (2-1-X-1)
5 STRICT PULL UP

RPE 7.5 RIR 2-4 *80%


SKILL


METCON

FOR TIME 20´ TC

RX

400 M RUN
40 KB SWING | 20/16 KG
30 BOX JUMP | 60/50 CM
20 THRUSTER | 40/30 KG
10 BURPEES OTB
20 THRUSTER
30 BOX JUMP
40 KB SWING
400 M RUN

SCALED

400 M RUN
40 KB SWING | 16/12 KG
30 BOX JUMP | 60/50 CM
20 THRUSTER | 30/22,5 KG
10 BURPEES OTB
20 THRUSTER
30 BOX JUMP
40 KB SWING
400 M RUN

OPEN

400 M RUN
40 KB SWING RUSO | 12/8 KG
30 BOX STEP | 50/40 CM
20 PUSH PRESS | 20/15 KG
10 BURPEES OTB
20 PUSH PRESS
30 BOX STEP
40 KB SWING RUSO
400 M RUN