WARM UP 2 RONDAS 10 CAT CAMEL 20" FROG ROCKS 20" WGS 15/15" PVC FRONT RACK POSITION STRENGHT RM FRONT SQUAT SKILL HANG POWER CLEAN METCON AMRAP 8' 3 DEAD LIFT 3 HANG POWER CLEAN 3 FRONT SQUAT 3 BAR FACING POGO BURPEE *CADA RONDA + 3 BURPEES RX 60/40 KG SCALED 40/25 KG OPEN...

WARM UP 2 RONDAS 10+10 MONSTER WALK 30 JUMPING JACKS 10 FLEXION ESCAPULAR 15" WRIST MOBILITY STRENGHT RM SHOULDER PRESS SKILL T2B METCON FOR TIME: 10/9/8/7...1 (14´ TC) BOX JUMP GUSANO T2B RX 70/60 CM SCALED 60/50 KG LEGS UP OPEN 50/40 CM SIT UP

WARM UP 2 RONDAS 10 BANDED SQUAT 10 CAT CAMEL 15/15" KNEELING KB WINDMILL 8/8 KB BOTTOM UP PRESS EN LUNGE STRENGHT RM BACK SQUAT 1X3 50% 1X3 60% 1X2 70% 1X1 80% 1X1 90% SKILL TÉCNICA TURKISH GET UP + TABATA (TGU) METCON FOR TIME: 30/20/10 (8´ TC) WALL BALL KB SWING RX 9/6...

WARM UP 2 RONDAS 10 BANDED SQUAT 10 CAT CAMEL 5/5/5/5 YTWL 15/15" KNEELING KB WINDMILL STRENGHT EMOM 10' CADA 2'30 2 BACK SQUAT 70% (2-1-X-1) 6/6 KB GORILLA ROW RPE 7 SKILL TURKISH GET UP METCON POR PAREJAS (RELEVOS, SOLO TRABAJA 1) A) AMRAP 8' + 3' REST 100 M RUN + 10 BURPEES...

WARM UP 2 RONDAS 30 JUMPING JACKS 10 SIT UP 10 AIR SQUAT 10 FLEXION ESCAPULAR STRENGHT EMOM 10' CADA 2'30 2 SHOULDER PRESS 70% (2-1-X-1) SIDE PLANK 15/15" SKILL T2B METCON FOR TIME: 14' TC  50 DU 40 KB STEP BOX 30 KB SWING 20 T2B 10 BURPEE TO TARGET 20 T2B 30 KB...

WARM UP 2 RONDAS 10 BANDED GOOD MORNING 10 BANDED GLUTE BRIDGE 10/10 SUPERMAN CONTRALATERAL 20" PVC PASS THROUGH STRENGHT EMOM 10' CADA 2'30 2 DEADLIFT 70% (2-1-X-1) 2 STRICT PULL UP RIR 1 SKILL HANG POWER SNATCH METCON EMOM 12'  0-1' 5 HANG POWER SNATCH 1-2' 10 BURPEE BOX JUMP OVER 2-3' 15 WALL...

WARM UP 2 RONDAS 30 JUMPING JACKS 15/15" SIDE PLANK 15/15" PVC SHOULDER FLEXION 20" 90/90 HIP MOBILITY STRENGHT EMOM 10' CADA 2'30 2 BENCH PRESS 70% (2-0-X-1) FRONT PLANK CON PESO 20" SKILL PUSH JERK METCON METCON 0-3' MAX PUSH JERK 3-8' 800 M RUN 8-12' MAX STRICT PUSH UP RX 50/35 KG SCALED...

WARM UP 2 RONDAS 10 BANDED SQUAT 2" PARADA 10 CAT CAMEL 20" FROG ROCKS 15/15" PVC FRONT RACK POSITION STRENGHT EMOM 10' CADA 2'30 2 FRONT SQUAT 70% (2-0-X-1) 2 STRICT CHIN UP RIR 1 SKILL PULL UP METCON FOR TIME: 21/15/9 (8' TC) THRUSTER PULL UP RX 50/35 KG SCALED 30/20 KG BANDED...

WARM UP 2 RONDAS 10+10 MONSTER WALK 30 JUMPING JACKS 20" FRONT PLANK 10 FLEXION ESCAPULAR 15" WRIST MOBILITY STRENGHT EMOM 10' CADA 2'30 2 SHOULDER PRESS 70% (2-0-X-1) 1 SERIE RIR 2 STRICT T2B/TUCK UP BAR SKILL POWER CLEAN METCON EMOM 15' CADA 3' 30 DU 3 POWER CLEAN 1 WALL CLIMB 30 SIT...

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'...