WARM UP

4′ DU 2 RONDAS

10 KB GLOBET SQUAT
8/8 KB BOTTOM UP PRESS EN LUNGE
15/15″ PVC SHOULDER FLEXION
10 DEAD BUG


FUERZA EMOM 9 CADA 3

STRICT PULL UP (2-0-X-1)

4X5 RIR 2

PUSHING ALTER KNEE RAISES///MOUNTAIN CLIMBERS

4 SERIES RPE 8


SKILL

HANG CLUSTER Y THRUSTER

*AVANZADOS: HEAVY REP COMPLEX HANG CLUSTER + THRUSTER + FRONT SQUAT


METCON

FOR TIME: (10′ TC)

21 HANG CLUSTER
21 BURPEES OTB
15 THRUSTER
15 BURPEES OTB
9 FRONT SQUAT
9 BURPEES OTB

RX

40/30 KG

SCALED

30/22,5 KG

OPEN

20/15 KG