WARM UP
Mobili.+ Ativa. – quadril/tornozelo
.
3 ROUNDS
10/10 Monster walk
10 Good morning com barra
6 Inchworm push up
 

 
TÉCNICA 
Front Squat
5 – 5 – 5 – 3 – 3
> A cada 2′
> A cada série: 1′ wall sit hold
 

 
WOD 
2′ on / 1′ off – 5x
9 Deadlift (84/59kg)
9 T2b
9 H.R. push ups
Máx. Crossover/ D.U/ S.U
 

 
EXTRINHA 
3 Sets 
8 Hipthrust HEAVY
20 Banded squat