WARM UP

2 RONDAS

10 CAT CAMEL
5/5/5/5 YTWL
10 BANDED SCAPULA RETRACTION
10 PVC DEADLIFT


STRENGHT

EMOM 12’30» CADA 2’30»

4 DEAD LIFT (2-1-1-1)
8 LAT PULL DOWN
*RIR 2 (ENTRE EL 80-83%)


SKILL

TECNICA STEP BOX Y WOD


METCON

EMON 15′

RX

0-1´ 15 KB SWING | 20/16 KG
1-2´ 14 KB STEP FRONT RACK | 16/12 KG
2-3´ 10 PULL UP

SCALED

0-1´ 15 KB SWING | 16/12 KG
1-2´ 14 KB STEP GOBLET | 12/8 KG
2-3´ 10 PULL UP

OPEN

0-1´ 15 KB SWING RUSO | 12/8 KG
1-2´ 14 STEP BOX
2-3´ 10 INVERTED BAR ROW