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