WARM UP 2 RONDAS 30 JUMPING JACK 10 DEAD BUG 10 PULLS APART 20´´ HIP MOBILITY 90/90 10 GOOD MORNING STRENGHT EMOM 15' CADA 3' 4 BENCH PRESS 75% FRONT PLANK 20´´ AVANZADO: FRONT PLANK CON PESO SKILL POWER CLEAN AND PUSH PRESS METCON 3 ROUNDS FOR TIME (15´ TC) 400 M RUN 50 WALL...

WARM UP 2 RONDAS 10 BANDED SQUAT 10 CAT CAMEL 20´´ FROG ROCKS 10 BANDED GLUTE BRIDGE 10 SUPINE SHOULDER FLEXION STRENGHT EMOM 15' CADA 3' 4 BACK SQUAT 75% 8 LAT PULL DOWN SKILL - METCON FOR TIME (22´ TC) 100/ 80 / 60 / 40 / 20 DU 50 / 40 / 30...

WARM UP 2 RONDAS 30 JUMPING JACK 10 BANDED SCAPULA RETRACTION 20´´ FRONT PLANK 5/5/5/5 YTWL STRENGHT EMOM 15' CADA 3' 4 SHOULDER PRESS 77% RUEDA ABDOMINAL RIR 2 SKILL TECNICA PULL UP METCON FOR TIME (15´ TC) A) 21/15/9 PULL UP/BAR ROW THRUSTER B) 3´ REST C) 21/15/9 T2B WALL BALL RX 40/30 KG...

WARM UP 2 RONDAS 10 BANDED SQUAT 2´´ PARADA 15/15´´ PVC FRONT RACK POSITION 10/10 SUPERMAN CONTRALATERAL 20´´ BOOTSTRAPPERS STRENGHT EMOM 15' CADA 3' 4 FRONT SQUAT 77% 4 STRICT CHIN UP RIR 2 SKILL TECNICA HANG POWER CLEAN METCON EMOM (15´ TC) 0-1´ 10 BURPEE BOX JUMP OVER 1-2´ 10 HANG POWER CLEAN 2-3´...

WARM UP 3 RONDAS 50 DU/SU 10 AIR SQUAT 10 FLEXION ESCAPULAR 20´´ FRONT PLANK STRENGHT EMOM 15' CADA 3' 4 BENCH PRESS 77% 20´´ BAR TUCK HOLD SKILL DU METCON 4 ROUNDS FOR TIME (20´ TC) RX 30 STRICT PUSH UP 30 SIT UP 400 M RUN SCALED 30 PUSH UP 30 SIT UP...

WARM UP 2 RONDAS 10 PLATE ROMANIAN DEADLIFT 10 REVERSE SNOW ANGELS 10+10 MONSTER WALK 10 WALL ANGEL 20´´ PVC PASS THROUGH STRENGHT EMOM 15' CADA 3' 4 DEAD LIFT 77% 4 STRICT PULL UP RIR 2 SKILL HANG SQUAT SNATCH METCON METCON (14´ TC) A) AMRAP (8´ TC) 3 HANG SQUAT SNATCH 3 BURPEES...

WARM UP 2 RONDAS 10 PLATE ROMANIAN DEADLIFT 10 REVERSE SNOW ANGELS 10+10 MONSTER WALK 10 BANDED GLUTE BRIDGE 10 SUPINE SHOULDER FLEXION STRENGHT EMOM 15' CADA 3' 5 DEAD LIFT 75% 10 LAT PULL DOWN SKILL TÉCNICA HANG POWER CLEAN METCON 4 ROUNDS FOR TIME (20´ TC) 10 HANG POWER CLEAN 20 BURPEE OTB...

WARM UP 2 RONDAS 30 JUMPING JACK 10 DEAD BUG 10 PULLS APART 20´´ HIP MOBILITY 90/90 10 GOOD MORNING STRENGHT EMOM 15' CADA 3' 5 BENCH PRESS 75% FRONT PLANK 20´´ AVANZADO: FRONT PLANK CON PESO SKILL - METCON 3 ROUNDS FOR TIME (17´ TC) 400 M RUN CON BALON 30 GROUND TO OVER...

WARM UP 2 RONDAS 10 BANDED SQUAT 10 CAT CAMEL 20´´ FROG ROCKS 10 WALL ANGEL 20´´ PVC PASS THROUGH STRENGHT EMOM 15' CADA 3' 5 BACK SQUAT 75% 5 STRICT PULL UP RIR 3 SKILL TECNICA HANG POWER SNATCH METCON 6 ROUNDS FOR TIME (10´ TC) 3 HANG POWER SNATCH 6 DOUBLE KB FRONT...

WARM UP 2 RONDAS 30 JUMPING JACK 10 FLEXION ESCAPULAR 10 BANDED SCAPULA RETRACTION 20´´ FRONT PLANK STRENGHT EMOM 15' CADA 3' 5 SHOULDER PRESS 75% RUEDA ABDOMINAL RIR 3 SKILL TECNICA T2B METCON 3 ROUNDS FOR TIME (16´ TC) RX 400 M RUN 10 WALL CLIMB/ GUSANO 50 DU 10 T2B SCALED 400 M...