Mobilidade ombros
WARM UP 
3 ROUNDS
20 Hollow rocks + 15″ hold
20 Alternate superman + 15″ hold
5 Scap Pull Up + 10 beat swings
 

 
TÉCNICA
KIPPING PULL UP/ BUTTERFLY PULL UP
>Técnica com dois pés na caixa
>Técnica com 1 pé fora da caixa
>Consistencia no balanço
>Pratica
.
Para quem já faz:
5 Rounds
COMPLEX
2 Kipping Pull Up + 2 Butterfly Pull Up +
2 C2b
OU
3 Kipping Pull Up + 3 Butterfly Pull Up
 

 
WOD
AMRAP 11′
4 BMU/ Jump BMU/ C2b/ Pull Up + Push up
8 HSPU/ Pike Push Up/ Seated press (2db)
12 Pistol/ Pistol adaptado/ Air Squats
16 V-sit up