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