WARM UP

2 RONDAS

2X8 WALL ANGELS
15/15″ WGS
15/15″ PVC FRONT RACK POSITION
20″ HIP MOBILITY 90/90

STRENGHT

DEAD LIFT (3-1-X-1) 4X18 RPE 7

STRICT PULL UP 4X10 RPE 6

SKILL

SQUAT CLEAN

METCON

FOR TIME (10′)

400 M RUN
3 WALL CLIMB
20 SQUAT CLEAN
3 WALL CLIMB
400 M RUN