WARM UP

4′ DU 2 RONDAS

5/5/5/5 YTWL
15+15″ WRIST MOBILIZATION
15″ TUCK HOLD
10 BANDED CLAMSHELL


FUERZA EMOM 9 CADA 3

RM BENCH PRESS


SKILL

DB C&J ALTERNO

*AVANZADOS: PRACTICAR HAND STAND WALK


METCON

FOR TIME 13′ TC

A) 21/15/9
DB CLEAN AND JERK ALTERNO
DB BURPEE ALTERNO
B) 800 M RUN

RX

22’5/15 KG

SCALED

15/10 KG

OPEN

7’5/5 KG