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)
1X2 RIR 1
4X1 RIR 1
SKILL
TECNICA PULL UP
METCON
METCON: 5 RFT (14′ TC)
10 PULL UP
10 DB HANG SNATCH
10 WALL BALL
30 DU
RX
20/15 KG
SCALED
BANDED PULL UP
15/10 KG
OPEN
JUMPING PULL UP
10/5 KG
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