WARM UP
Mobili.+ Ativa.- quadril/punhos
.
AMRAP 6′
6 Inchworm push up
6 Thruster com bola
6/6 Around the head plate
 

 
TÉCNICA 
Thruster
4x 2 reps
.
>A cada 1’30”
>Progressão de carga
 

 
WOD
For time- CAP 20′
100m run
25 Front Squat (20/15kg)
25 S2OH
.
200m run
20 Front squats (34/25kg)
20 S20H
.
300m run
15 Front squats (43/29kg)
15 S2OH
.
400m run
10 Front squats (52/35kg)
10 S20H