WARM UP

2 RONDAS

10 BANDED GOOD MORNING
10 BANDED GLUTE BRIDGE
10/10 SUPERMAN CONTRALATERAL
15/15″ PVC FRONT RACK POSITION

STRENGHT

EMOM 9′ CADA 3′

2 DEADLIFT 90% (2-1-X-1)
2 STRICT PULL UP RIR 1

SKILL

HANG SQUAT CLEAN

METCON

FOR TIME 21/15/9 (11″ TC)

HANG SQUAT CLEAN
BURPEES OTB
*100 M RUN DESPUES DE BURPEES