WARM UP

2 RONDAS

15/15″ PVC FRONT RACK POSITION
10+10 MONSTER WALK
5/5/5/5 YTWL
20″ HIP MOBILITY 90/90


STRENGHT

FRONT SQUAT 4X6 75% (2-0-X-1)

STRICT PULL UP 4X6 RIR 2


SKILL

PUSH JERK


METCON

10 ROUNDS FOR TIME (12′ TC)

3 PUSH JERK
100 M RUN

RX

50/35 KG

SCALED

35/25 KG

OPEN

PUSH PRESS
20/15 KG