WARM UP 
Mobili.+ Ativa.- ombros/torácica
.
TABATA DUPLO (duas músicas)
>Beat swings
>Hollow to Arch
>Ring rows
>Shuttle run
 

 
TÉCNICA 
STRENGTH GYM
5 sets
6 a 8 Strict ring dips/ Ring dips/box dips
30 D.U
3 a 5 Strict pull up/ banded/negative
        >Avançados com sobrecarga
 

 
WOD 
For time – CAP 16′
15 – 12 – 9 – 6
>Pull up/ jump pull up*
>Push ups
30 Air squats
.
A cada round: 100m run
.
>*OU 10 – 8 – 6 – 4 BMU