WARM UP
5′ DU 2 RONDAS
10+10 MONSTER WALK
15/15″ WGS
10 CAT CAMEL
20″ PVC PASS THROUGH
10 BANDED OHS SQUAT
FUERZA EMOM 9 CADA 3
HANG POWER SNATCH
*AVANZADOS: 3 HEAVY REP HANG SQUAT SNATCH
SKILL
METCON: 20′ TC
A) AMRAP 5′ + 3′ REST
5 HANG POWER SNATCH
10 BOX JUMP OVER
40 DU
B) AMRAP 5′ + 3′ REST
10 THRUSTER
10 BURPEES X
20 SIT UP
C) AMRAP 4′
10 WALL BALL
5 PULL UP
METCON
METCON: FOR TIME (10′ TC)
100 KB GLOBET STEP BOX OVER
*CADA 1′ DESDE EL 0:
10 KB SWING
RX
40/25 KG
60/50 CM
POGO BURPEES
9/6 KG
SCALED
30/22,5 KG
60/50 CM
BOX JUMP NORMAL
BURPEE OTB
7/5 KG
BANDED PULL UP
OPEN
20/15 KG
50/40 CM
BOX JUMP NORMAL
BURPEE NORMAL
15 SIT UP
4/3 KG
JUMPING PULL UP
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