WARM UP

2 RONDAS

10 KB SQUAT
10 KB SWING RUSO
10 KB AROUND THE WORLD
10 KB HALO
10 KB KNEE WINDMILL

FUERZA EMOM 9 CADA 3

DB BENCH PRESS ALTERNO MANTENIENDO DB ARRIBA 4X5 RIR 2

KNEE BANDED SPLIT SQUAT 4X8/8 RPE 7

SKILL

REPASO KB SWING RUSO ALTERNO 1 MANO

EMOM 10′
0-1′ MAX DU
1-2′ 20 KB SWING RUSO ALTERNO

METCON

EMOM 10′

0-1′ 20 BOX JUMP OVER
1-2′ 10 THRUSTER

RX

24/20 KG
60/50 CM
40/30 KG

SCALED

20/16 KG
60/50 CM
30/20 KG

OPEN

12/8 KG
50/40 CM
WALL BALL
5/3 KG