WARM UP
Mobili.+ Ativa.- cadeia posterior
.
AMRAP 6′
8 Barbell good morning
6 Abd. Pernas estendidas
8 Medball clean
 

 
TÉCNICA
Deadlift
2 x 8 reps
2 x 6 reps
1 x 4 reps
.
>65% a 85%
>A cada 2′
 

 
WOD 
FOR TIME – CAP 18′
2 Rounds 
30 Double kb in farm carry lunge  (20/12kg)
15 T2b
300m run ao final dos 2 rounds
.
2 Rounds 
30 Kb Step up
15 Abmat
300m run ao final dos 2 rounds