WARM UP

400 M RUN 2 RONDAS

5/5/5/5 YTWL
10+10 THORACIC ROTATION
20″ FRONT PLANK
30″ COSSACK SQUAT
12 PRISONER LUNGE

FUERZA EMOM 9 CADA 3

FRONT SQUAT (3-3-3-3) 4X6 RIR 2

STRICT PULL UP (3-1-X-3) 4X5 RIR 2

SKILL

EMOM 18′ CADA 1’30 (12X1’30) RX

3 T2B
6 BURPEE TO TARGET
15 DU

SCALED

5 BURPEE
7  SIT UP
25 SU

OPEN

5 SCALED BURPEE
5 SIT UP
20 SIT UP