WARM UP

2 RONDAS

30 JUMPING JACK
10 DEAD BUG
10 PULLS APART
20´´ HIP MOBILITY 90/90
10 GOOD MORNING


STRENGHT

EMOM 12′ CADA 3′

3 BENCH PRESS 80%
20´´ BAR TUCK HOLD


SKILL

T2B


METCON

4 ROUNDS FOR TIME (9´ TC)

10 BURPEES TO TARGET
10 T2B
10 BOX JUMP
10 THRUSTER

RX

40/30 KG
70/60 CM

SCALED

30/20 KG
60/50 CM

OPEN

20/15 KG
50/40 CM