WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10 BANDED GLUTE BRIDGE
10/10 SUPERMAN CONTRALATERAL
15/15″ PVC SHOULDER FLEXION

STRENGHT

EMOM 12′ CADA 3′

2 DEADLIFT 85% (2-1-X-1)
2 STRICT PULL UP RIR 1

SKILL

HANG POWER CLUSTER

METCON

5 ROUNDS FOR TIME (15′ TC)

3 HANG POWER CLUSTER
6 BOX JUMP OVER
9 KB SWING AMERICANO
12 KB FRONT RACK LUNGE

RX

50/35 KG
70/60 CM
20/16 KG

SCALED

30/20 KG
60/50 CM
16/12 KG

OPEN

20/15 KG
50/40 CM
12/8 KG