WARM UP
Mobili.+ Ativa.- quadril/tornozelo
.
3 ROUNDS
5 Russian baby maker
10 Prisioner good morning
15 Air squats
20 Mountaim climb
 

 
TÉCNICA 
Back Squat
3 x 10 reps – até 75%
10 cal. Bike (tiro)
 

 
WOD 
A cada 5′ – 4x
25 Kb swing russo (32/24kg)
20 Double Db deadlift (24/16kg)
15 Db squats
100m run
>descansar o tempo que sobrar