WARM UP
Mobili.+ Ativa.- ombros
.
TABATA – 20″ on/ 10″ off – 8x
>Heel touch
>Plank jacks
>Plank rotation
>Plate Turkish sit up
 

 
TÉCNICA 
STRENGTH GYM
EMOM 12′
1′- Máx. Strict pull up/banded/negative
2′- 12 Remadas curvadas barbell + peso
3′- 10 a 12 Déficit Push ups
4′- REST
 

 
WOD 
5 RFT – CAP 27′
6 BMU/ Jump BMU/ Jump Pull up
8 Devil press (24/16kg)
10 Hang snatch (44/29kg)
12 C2b/ Pull up/ ring row
15m HSW/ 20m Oh walking 2 kb