WARM UP

2 RONDAS

50 DU
10 DEAD BUG
10 FLEXION ESCAPULAR
10/10 BANDED EXTERNAL ROTATION
15/15″ PVC FRONT RACK POSITION


STRENGHT

EMOM 15′ CADA 3′

8 BENCH PRESS 65% (2-0-X-1)
8/8 KB SUITCASE SPLIT SQUAT RPE 6


SKILL

T2B


METCON

FOR TIME 16′ TC

20 BURPEES BOX JUMP OVER

20/15/10
THUSTER
T2B

20 BURPEES BOX JUMP OVER

RX

40/30 KG
60/50 CM

SCALED

30/22’5 KG
60/50 CM
KNEES UP

OPEN

20/15 KG
50/40 CM
SIT UP