WARM UP
Mobili.+ Ativa.- posterior/quadril
.
1 Round
20 V-up ou V-up alternado
20 Air squats
.
1 Round 
15 Leg raises – balanço
15 Back squats – barbell
.
1 Round 
10 Beat swings
10 russian baby makers
 

 
TÉCNICA
Back Squat
5 – 5 – 4 – 4 – 3 – 3 – 2 – 2
>A cada 2′
>Progressão de carga – iniciar com 65%
 

 
WOD 
AMRAP 17′
12 T2b/ Leg raise/ Knee raise
9 Back squats (46/31kg)
6 BMU/ Jump BMU/ Strict pull up
100m run