WARM UP

2 RONDAS

10 KB TATER SQUAT
10 KB HALO
10 KB GLUTE BRIDGE
8/8″ KB BOTTOM UP PRESS EN LUNGE

STRENGHT

PESO MUERTO 1 PIERNA 4X8 RPE 7

SENTADILLA BULGARA 4X8/8 RPE 7

SKILL

PULL UP

METCON

EMOM 12′ CADA 1’30

5 PULL UP
5 PUSH UP
5 BOX JUMP OVER
5 KB SWING

RX

HSPU
70/60 CM
20/16 KG

SCALED

BANDED PULL UP
5 STRICT PUSH UP
60/50 CM
16/12 KG

OPEN

JUMPING PULL UP
12/8 KG