AQUECIMENTO – 2X 
5 Shuttle run
5 Strict pull up
5 Bupees no jump
 

 
WORKOUT 
AMRAP 13′
300m run
20m sled push (160/100kg)
12 Kb squats (16/12kg)
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>Transição 
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AMRAP 13′
300m row
20m burpee broad jump
12 Push ups
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>Transição 
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AMRAP 13′
300m ski
20m sled pull
12 Double kb deadlifts