WARM UP 5' DU 2 RONDAS 10 PVC DEADLIFT 15/15" WGS 10 CAT CAMEL 20" PRAY SQUAT FUERZA EMOM 9 CADA 3 HANG POWER CLEAN AND PUSH JERK SKILL EMOM 8' CADA 1' 0-1' 10 HAN POWER CLEAN AND JERK 1-2' REST *PESO: ESCALAR INDIVIDUALMENTE, 50% RM METCON FOR TIME: 21/15/9 (12' TC) STRICT PUSH...

WARM UP 400 M RUN 2 RONDAS 10 KB GLOBET SQUAT 8/8 KB BOTTOM UP PRESS EN LUNGE 12 PRISONER LUNGE 20" BOOTSTRAPPERS 30/30" ANKLE DORSIFLEXION FUERZA EMOM 9 CADA 3 BACK SQUAT (2-0-X-1) 5X2 RIR 1 STRICT CHIN UP///RING ROW 4X5 RIR 2 SKILL METCON: PAREJAS (22') A) FOR TIME: 400 M RUN (3'...

WARM UP 4' DU 2 RONDAS 15/15" PVC SHOULDER FLEXION 30" HIP MOBILITY 90/90 10 MONSTER WALK 15" TUCK HOLD 10+10 SPIDERMAN THORACIC ROTATION FUERZA EMOM 9 CADA 3 SHOULDER PRESS (2-0-X-1) 5X2 RIR 1 BAR L SIT UP HOLD///BAR TUCK HOLD  AVANZADO: 4X15" ///BASICO: 4X15" SKILL SQUAT CLEAN *AVANZADOS: BUSCAR 2 FULL SNATCH MAXIMO...

WARM UP 400 M RUN 2 RONDAS 10 CAT CAMEL 10 PLATE ROMANIAN DEADLIFT 15/15" BANDED SIDE PLANK CLAMSHELL 10 REVERSE SNOW ANGELS FUERZA EMOM 9 CADA 3 DEAD LIFT (2-0-X-1) 5X2 RIR 1 SKILL POWER CLEAN & JERK *AVANZADOS: MAX PESO COMPLEX POWER CLEAN + THRUSTER METCON FOR TIME: 21/15/9 (10' TC) THRUSTER BURPEES...

WARM UP 400 M RUN 2 RONDAS 15/15" ROTACION TORACICA EN CUADRIPEDIA 10 PLATE ROMANIAN DEADLIFT 15/15" BANDED SIDE PLANK CLAMSHELL 10 REVERSE SNOW ANGELS FUERZA EMOM 9 CADA 3 DEAD LIFT (2-1-X-1) 5X3 RIR 1 STRICT PUSH UP 4 SERIES RIR 2 (BUSCAR PROGRESION QUE PERMITA COMO MINIMO 10 REPS) *AVANZADOS: STRICT HSPU SKILL...

WARM UP 4' DU 2 RONDAS 15/15" WRIST MOBILIZATION 10 CAT CAMEL 10/10 SUPINE SHOULDER FLEXION 20" PLANK SHOULDER TAPS 10 DEAD BUG FUERZA EMOM 9 CADA 3 STRICT PULL UP (2-1-X-1) 5X3 RIR 1 PUSHING ALTER, KNEE RAISES///MOUNTAIN CLIMBERS 5 SERIES RPE 8 SKILL PUSH JERK + 2" PARADA AL RECIBIR (DESDE RACK) EMOM...

WARM UP 400 M RUN 2 RONDAS 10 BANDED SQUAT 30" HIP MOBILITY 90/90 20" PVC PASS THROUGH 10 BANDED OHS SQUAT 15/15" PVC FRONT RACK POSITION FUERZA EMOM 9 CADA 3 FRONT SQUAT (2-1-X-1) 5X3 RIR 1 DB BENCH PRESS ALTERNO 4X6/6 RIR 2 SKILL HANG POWER SNATCH METCON EMOM 12'  30" MAX HANG...

WARM UP 5' DU 2 RONDAS 10 PVC DEADLIFT 15/15" WGS 10 CAT CAMEL 20" PRAY SQUAT FUERZA EMOM 9 CADA 3 HANG POWER CLEAN + PUSH PRESS *AVANZADOS: HEAVY REP COMPLEX: DEAD LIFT HANG POWER CLEAN FRONT SQUAT PUSH PRESS SKILL EMOM 12' CADA 3' 8 DEAD LIFT 8 HANG POWER CLEAN 8 FRONT...

WARM UP 400 M RUN 2 RONDAS 10 KB GLOBET SQUAT 8/8 KB BOTTOM UP PRESS EN LUNGE 12 PRISONER LUNGE 20" BOOTSTRAPPERS 30/30" ANKLE DORSIFLEXION FUERZA EMOM 9 CADA 3 BACK SQUAT (2-0-X-1) 5X3 RIR 1 STRICT CHIN UP//RING ROW 4X6 RIR 2 SKILL EMOM 8' (TRABAJA 40" REST 20") 0-1' KB ALTERNATE GORILLA...

WARM UP 4' DU 2 RONDAS 15/15" PVC SHOULDER FLEXION 10+10 MONSTER WALK 15" TUCK HOLD 10+10 SPIDERMAN THORACIC ROTATION FUERZA EMOM 9 CADA 3 SHOULDER PRESS (2-0-X-1) 5X3 RIR 1 BAR SIT UP HOLD///BAR TUCK HOLD *AVANZADOS: 4X15" ///BASICO: 4X15" SKILL POWER CLEAN & JERK METCON 4 ROUNDS FOR TIME 12' TC 5 POWER...