WARM UP
Mobili.+ Ativa.- ombros/lombar
.
AMRAP 6′
12 Hollow rocks
12 Arch rocks
10 Beat swings
10 Prisioner good morning
 

 
TÉCNICA
STRENGTH
3 Rounds
10 Bench over row
6 a 8 Strict pull up/ elastico ou australian
pull up
 

 
WOD 
For time – CAP 15′
700m run
60 Kb swing russo (32kg/24kg)
40 Deadlift (74kg/52kg)
20 BMU/ C2b/ Pull up/ Ring row