WARM UP

2 RONDAS

10+10 MONSTER WALK
30 JUMPING JACKS
20″ FRONT PLANK
15/15″ PVC SHOULDER FLEXION
5/5/5/5 YTWL


STRENGHT

EMOM 15′ CADA 3′

3 SHOULDER PRESS 80-85% (2-0-X-1)
1 SERIE RIR 2 STRICT T2B/TUCK UP BAR


SKILL

TÉCNICA DU


METCON

FOR TIME: (12′ TC)

50 WALL BALL
300 DU/SU
50 WALL BALL

RX

9/6KG

SCALED

7/5 KG

OPEN

4/3 KG