WARM UP
4′ DU 2 RONDAS
15+15″ WRIST MOBILIZATION
10/10 SUPINE SHOULDER FLEXION
20″ PLANK SHOULDER TAPS
10 DEAD BUG
FUERZA EMOM 9 CADA 3
STRICT PULL UP (2-1-X-0) 5X2 RIR 1
STRICT TUCK UP BAR 4 SERIES RPE 8
SKILL
KB SNATCH
METCON
POR PAREJAS: FOR TIME (18′ TC)
400 M RUN (LOS DOS)
40 KB SWING (RELEVOS)
40 PULL UP (RELEVOS)
40 KB SNATCH (RELEVOS)
40 T2B (RELEVOS)
40 KB SQUAT (RELEVOS)
400 M KB CARRY FARM (LOS DOS)
RX
20/16 KG
SCALED
16/12 KG
BANDED PULL UP KNEES TO CHEST
OPEN
12/8 KG
JUMPING PULL UP
SIT UP
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