WARM UP
Mobili.+ Ativa.- geral
.
3 ROUNDS
5 Strict Chin up rope
5 Push ups do déficit
5 Hang Muscle snatch
 

 
TÉCNICA 
Rope Climb/ Leg less
>Processo
.
Para quem já faz:
Tentativas de sair sentado (L-sit)
 

 
WOD 
For time – CAP 26′
3 RDS
9 HSPU
6 Snatchs
3 Rope climb
.
REST 2′ 
.
2 RDS
9 Wall face hspu/ SHSPU/ Press com Db
6 Hang snatchs
2 Rope climb