WARM UP
2 RONDAS
10 BANDED SQUAT
10 CAT CAMEL
5/5/5/5 YTWL
15/15″ KNEELING KB WINDMILL
STRENGHT
EMOM 9′ CADA 3′
2 BACK SQUAT 90% (2-0-X-1)
6/6 KB GORILLA ROW RPE 7
SKILL
TURKISH GET UP
METCON
2 ROUNDS X PAREJAS
0-1 ’30» MAX TURQUISH GET UP ALTERNOS
1′ 30-3′ 30 CLAP SIT UP
3-5′ 400 M RUN
5-7′ MAX KB SWING RELEVOS
RX
20/16 KG
SCALED
16/12 KG
OPEN
12/8 KG
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