WARM UP
Mobili.+ Ativa.- ombros/torácica
.
AMRAP 6′
10 Scap pull up
8 Swings
10 Hollow rocks
10 Arch rocks
 

 
TÉCNICA 
Butterfly pull up
Para quem já faz:
COMPLEX GYM – 4X
2 Kipping pull up +
3 Butterfly pull up +
2 Kipping ou butterfly C2b
 

 
WOD 
3 RFT – CAP 15′
400m row
12 Deadlift (80kg/69kg)
21 Kb swing russian (32/24kg)