WARM UP 
Mobili.+ Ativa.- ombros/posterior
.
CORE STRENGTH – 3 sets
6/6 Turkish sit up kb oh one arm
20″ hollow hold
6/6 Seated press
20″ Arch hold
 

 
TÉCNICA 
HSPU
>Processo
.
>Para quem já faz:
3 Sets
5 Déficit HSPU
20 Hollow rocks
10m HSW/ tentativas
 

 
WOD 
4 RFT – CAP 10′
10 Deadlift (80/65kg)
15 Box jump
20 Push ups