WARM UP
TABATA
>Death march
>Polichinelos
>Beat swings
>Prancha
 

 
TÉCNICA 
A)Deadlift
4 – 4 – 4 – 3 – 3
>A cada 2′
.
B)Good morning com peso
3 x 8 reps
 

 
WOD 
For time – CAP 17′
10 ROUNDS
3 Deadlift (50% do PR)
3 BMU/ jump/ C2b/ 6 Pull ups
20 D.U/ 40 S.U
 

 
EXTRINHA 
3 Sets 
8/8 Flex. Lateral de tronco com kb 
8 Leg lowers 
16 Celing crunch