WARM UP
Mobili.+ Ativa.- ombros/torácica
.
2 Rounds 
20″ Hollow hold
8/8 Remada em hiperextensão position
.
2 Rounds 
20″ Arch hold
10 Pullover com db
.
1 Round 
15 Hollow rocks
15 Arch rocks
20 Beat swings
 

 
TÉCNICA
BMU
>Processo
.
>Para aquem já faz : 3 sets
COMPLEX GYM
3 T2b
3 C2b
3 Pull ups
3 BMU
 

 
WOD 
AMRAP 8′
1 – 2 – 3 – 4 – ….
RMU/BMU/ Jump BMU/ x2 Pull up
10 – 20 – 30 – ……
D.U/ Crossover