WARM UP

4′ DU 2 RONDAS

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

FUERZA EMOM 9 CADA 3

DB BENCH PRESS (2-0-X-1) 4X8 RIR 2 

KNEE BANDED SPLIT SQUAT 4X8/8 RPE 6-7

SKILL

PULL UP

METCON

EMOM 14′ (30″ ON + 30″ OFF)

0-1′ PULL UP
1-2′ BOX JUMP PLYO
2-3′ KB SWING
3-4′ WALL BALL
4-5′ REST