WARM UP

400 M RUN O 3′ DU 2 RONDAS

10 CAT CAMEL
20″ BOOTSTRAPPERS
10+10 MONSTER WALK
10/10 SUPINE SHOULDER FLEXION

STRENGHT

BACK SQUAT (2-0-X-1) 4X5 RPE 7

REMO EN BANCO 4X5 RPE 7

SKILL

HANG SQUAT CLEAN

METCON

FOR TIME: 5 RFT (14′ TC)

3 HANG SQUAT CLEAN
6 FRONT SQUAT
9 PUSH PRESS
200 M RUN