-BACK SQUAT-
4 RONDAS
In a 30″ window: Max reps @ 65-70% 1RM
Rest: 2′ entre rondas
========================================================================
Metcon (Reps)
16′ EMOM
Min 1: 15 DL @ BW o 50% 1RM
Min 2: 100m sprint run
Min 3: Alternar entre sets: Max reps Pull ups / Max reps HSPU
Min 4: Rest
Rx+: Strict Pull ups / Strict HSPU