WARM UP
Mobili.+ Ativa.- torácica/ombros
.
AMRAP 5′
5 Chin up rope
5 Toes to rope
15″ a 20″ Ring support
 

 
TÉCNICA 
ROPE CLIMB
>Processo
>Para quem já faz:
Tentativas de leg less
4x 8 Strict pull rope em l-sit
 

 
WOD 
EMOM 20′
1′- 2/1 Rope Climb/ 3 Rope raise
2′- 20/16 Abmat com peso (15/10kg)
3′- 10/8 Ring dips/ elastico/ boxdips
4′- 5 RMU/BMU/ Jump BMU/Pullup
5′- 20 Double Db Deadlift (20/14kg)