WARM UP
Mobili. + Ativação
.
AMRAP 4′
8 Good morning – barra
5/5 Single leg romanian deadlift kb
8 Abd. Pernas estendidas
 

 
TÉCNICA
Progressão deadlift
5 x 3 reps
>Até 85%
 

 
WOD 
EMOM 25′
1′- 5 Deadlift (60%-65%) + 30″ Prancha
2′- 12/8 C2b/Pull Up/ Jump pull up
3′- 15/15 Side plank
4′- 2 Rope Climb/ 4 Rope raise
5′- 30 Alter. V-ups
 

 
EXTRINHA 
EMOM GYM 12′ 
1′- 5 Negative HSPU 
2′- 8 Negative ring row – pés na caixa
3′- 5 Negative ring dip 
4′- 5 Negative pull up