WARM UP

2 RONDAS

50 DU
10 BIRD DOG
10 BANDED SHOULDER PRESS
10/10 BANDED EXTERNAL ROTATION


STRENGHT

EMOM 15′ CADA 3′

6 BENCH PRESS 75% (2-0-X-1)
6/6 KB SUITCASE SPLIT SQUAT RPE 7


SKILL

TÉCNICA THRUSTER (REPASO)


METCON

INTERVALOS: 8X1′ ON + 1′ OFF (16′)

10 THRUSTER
10 BURPEES OTB

RX

40/30 KG

SCALED

30/20 KG

OPEN

20/15 KG