WARM UP

400 M RUN 2 RONDAS

30/30″ ANKLE DORSIFLEXION
10 INVERTED BAR ROW
10 PLATE ROMANIAN DEADLIFT
20″ PRAY SQUAT

FUERZA EMOM 9 CADA 3

DEAD LIFT (2-1-X-1) 4X2 RPE 8-9

STRICT PULL UP 4X2 TEMPO 2-1-X-0 RPE 8-9

SKILL

PULL UP (KIPPING)

AVANZADOS: EMOM 10′ CADA 2′
SERIE LARGA HSPU
SERIE LARGA PULL UP

METCON

EMOM 15′

0-1′ X» HANG BAR HOLD
1-2′ 12 BURPEE TT
2-3′ 12 BOX JUMP
3-4′ 12 KB SWING
4-5′ 50 DU

RX

25″
70/60 CM
24/20 KG
50 DU

SCALED

15″
60/50 CM
16/12 KG
60 SU

OPEN

15″
50/40 CM
STEP
12/8 KG
40 SU