WARM UP

5′ DU 2 RONDAS

8 WALL ANGELS
15/15″ WGS
15/15″ PVC FRONT RACK POSITION
30/30″ ANKLE DORSIFLEXION


STRENGHT

FRONT SQUAT (2-1-X-1) 4X4 RPE 8

STRICT CHIN UP (2-1-X-1) 4X4 RPE 8


SKILL

BOX JUMP PLYO


METCON

FOR TIME: 30/20/10 (14′ TC)

BOX JUMP
KB SWING
WALL BALL

RX

60/50 CM
20/16 KG
9/6 KG

SCALED

60/50 CM
16/12 KG
7/5 KG

OPEN

50/40 CM
12/8 KG
4/3 KG