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
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