WARM UP

2 RONDAS

10 BANDED SQUAT 2´´ PARADA
15/15´´ PVC FRONT RACK POSITION
10/10 SUPERMAN CONTRALATERAL
20´´ BOOTSTRAPPERS


STRENGHT

EMOM 12′ CADA 3′

3 BACK SQUAT 80%
8 LAT PULL DOWN


SKILL

HANG SQUAT CLEAN


METCON

FOR TIME: (15´ TC)

50/40/30/20/10 DU/SU
25/20/15/10/5 WALL BALL
5/5/5/5/5 HANG SQUAT CLEAN

RX

9/6 KG
60/45 KG

SCALED

7/5 KG
40/25 KG

OPEN

4/3 KG
20/15 KG