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