WARM UP

2 RONDAS

1´ DU/SU
10 DEAD BUG
10/10 BANDED EXTERNAL ROTATION
20´´ ALTERNATING SQUAT T-ROTATION


STRENGHT

EMOM 10′ cada 2’30»

3 STRICT PULL UP
20´´ BAR TUCK HOLD


SKILL

DU


METCON

FOR TIME: 50/40/30/20/10 (22´ TC)

PLATE BURPEE
SIT UP
DU

RX

SCALED

SU

OPEN

SCALED BURPEE
MOUNTAIN CLIMBER
SU