WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10/10 SUPERMAN CONTRALATERAL
10 BANDED GLUTE BRIDGE
10+10 MONSTER WALK
20″ PVC PASS THROUGH


STRENGHT

EMOM 15′ CADA 3′

6 DEADLIFT 70% (2-0-X-1)
8/8 KB GORILLA ROW RPE 6


SKILL

HANG POWER SNATCH


METCON

5 ROUNDS FOR TIME (12′ TC)

5 HANG POWER SNATCH
10 KB STEP BOX
15 KB SWING

RX

20/16 KG
50/40 CM

SCALED

16/12 KG
50/40 CM
KNEES UP

OPEN

12/8 KG
50/40 CM
SIT UP