WARM UP 2 RONDAS 10 CMJ/NO ARMS 20´´ PRAY SQUAT 20´´ FROG ROCKS 15/15´´ PVC SHOULDER FLEXION STRENGHT EMOM 12´30 CADA 2´30 2 BACK SQUAT (2-0-1-1) 2 INVERTED BAR ROW (3-1-1-1) RIR 2 ±87% SKILL BRING SALLY UP SQUAT X PAREJAS PASANDOSE BALON METCON POR PAREJAS SYNCRO 30/20/10 (12´ TC) RX BURPEES KB SWING | 20/16...

WARM UP 3 RONDAS 5/5/5/5 YTWL 10 DEAD BUG 15/15´´ PVC FRONT RACK POSITION 10/10 SUPINE SHOULDER FLEXION STRENGHT EMOM 12´30 CADA 2´30 2 SHOULDER PRESS (2-0-1-1) TRICT T2B/KNEES UP RIR 2 ±87% SKILL TECNICA PUSH JERK METCON EMOM 12' RX 0-1´ 10 PUSH JERK | 50/35 KG 1-2´ 50 DU 2-3´ 30 SIT UP...

WARM UP 3 RONDAS 10 BANDED SQUAT 10 PLATE ROMANIAN DEADLIFT 20´´ BOOTSTRAPPERS 10 REVERSE SNOW ANGELS STRENGHT EMOM 12´30 CADA 2´30 2 DEAD LIFT (2-1-1-1) 2 STRICT CHIN UP (2-1-1-1) RIR 2 ±87% SKILL HANG POWER CLEAN METCON 3X3 AMRAP 3´ + 1´ REST RX 3 HANG POWER CLEAN | 40/30 KG 6 BOX...

WARM UP 3 RONDAS 30 JUMPING JACK 10 FLEXION ESCAPULAR 20´´ ACTIVE PLANK 10 CAT CAMEL STRENGHT EMOM 12´30 CADA 2´30 2 BENCH PRESS (2-0-1-1) FRONT PLANK 20´´ RIR 2 ±87% SKILL TÉCNICA T2B (CON CAJÓN) METCON AMRAP 10' RX 5 T2B 5 HSPU 10 BURPEES 20 MOUNTAIN CLIMBER SCALED 5 LEGS 90º 5 STRICT...

WARM UP 2 RONDAS 20´´ KB ANKLE DORSIFLEXION 20/20´´ KB HIP OPENER 15+15´´ WRIST MOBILIZATION 20´´ PVC PASS THROUGH 10+10 MONSTER WALK STRENGHT EMOM 12´30 CADA 2´30 2 FRONT SQUAT (2-0-1-1) 2 STRICT PULL UP (2-0-1-1) RIR 2 ±87% SKILL TÉCNICA HANG POWER CLEAN METCON EMOM 10´ CADA 1´ RX 5 FULL SNATCH | 40/30...

WARM UP 3 RONDAS 10 PUENTE GLUTEO 10 BUENOS DIAS KB 10 PULLS APART 10 WALL ANGEL STRENGHT EMOM 16´ 40´´ ON + 20´´ OFF 0-1´ KB DEADLIFT CONTRALAT. 1-2´ KB FRONT RACK SQUAT 2-3´ KB SHOULDER PRESS 3-4´ KB SLING SHOT *CAMBIAR DE MANO CADA 4´ SKILL TÉCNICA KB SNATCH METCON 10 ROUNDS FOR...

WARM UP 2 RONDAS 10 BANDED SQUAT 20´´ KB ANKLE DORSIFLEXION 20/20´´ KB HIP OPENER 15+15´´ WRIST MOBILIZATION 15/15´´ PVC FRONT RACK POSITION STRENGHT - SKILL - METCON FINAL BULLS GAMES RX SCALED OPEN -

WARM UP 2 RONDAS 10 CMJ/NO ARMS 20´´ PRAY SQUAT 10 CAT CAMEL 15/15´´ PVC FRONT RACK POSITION 10 BANDED SQUAT STRENGHT EMOM 12'30"  CADA 2'30" 3 BACK SQUAT (2-0-1-1) 3 INVERTED BAR ROW (3-1-1-1) RIR 3 ±82% SKILL POWER CLEAN METCON 5 RFT (12´ TC) RX 3 POWER CLEAN | 40/30 KG 6 BOX...

WARM UP 2 RONDAS 5/5/5/5 YTWL 10 DEAD BUG 15/15´´ PVC SHOULDER FLEXION 10+10 MONSTER WALK STRENGHT EMOM 12'30"  CADA 2'30" 3 SHOULDER PRESS (2-0-1-1) FRONT PLANK 20´´ RIR 3 ±82% SKILL T2B METCON AMRAP (10´ TC) RX 5 T2B 10 GUSANO 20 LUNGE 5 HSPU SCALED 5 T2B (PARALELO CON EL SUELO) 10 GUSANO...

WARM UP 3 RONDAS 10 PLATE ROMANIAN DEADLIFT 20´´ BOOTSTRAPPERS 20´´ PVC PASS THROUGH 10 REVERSE SNOW ANGELS STRENGHT EMOM 12'30"  CADA 2'30" 3 DEAD LIFT (2-1-1-1) 3 STRICT CHIN UP (2-1-1-1) RIR 3 ±82% SKILL POWER SNATCH METCON 21/15/9 (10´ TC) RX POWER SNATCH | 40/30 KG WALL BALL | 9/6 KG SCALED POWER...