WARM UP
Mobili.+Ativa.- Tornozelo/ quadril
.
3 ROUNDS
8 Good morning
8 Jumping squats
30″ Wall sit  kb front rack
 

 
TÉCNICA 
Front squat
6 – 5 – 4 – 3 – 2 – 2
>A cada 2′
>Progressão até 85%
 

 
WOD 
4 ROUNDS
A cada 3′
12/10 Back rack lunge (43/29kg)
12/10 Back squats
12/10 Box jump over
Máx. Plate Abmat sit up (10kg)
.
REST 1′