WARM UP
Mobili. Quadril/tornozelo (5′)
.
1 Round 
25 Air squats
12 V-up alternado
.
1 Round 
15 Back Squat
10 Sprawls
.
1 round 
8 Back squat com peso leve
8 Burpees
 

 
TÉCNICA 
Back Squat
5 – 5 – 3 – 3 – 2 – 2
.
>A cada 2′
 

 
WOD
For Time – CAP 14′
21 – 15 – 9
>Back Squat (60/45) (50/35kg)
>T2b
>Burpee
 

 
EXTRINHA 
3 ROUNDS 
800M Row 
20 Bench Press com 2b