AQUECIMENTO – 2 sets 
1′ Air bike
10 Air squats
8 Push ups
10 Kb deadlift
5 Burpees
 

 
WORKOUT 
BLOCO 1 – EMOM 10′ 
1′- 10/8 Cal. Ski
2′- 12 Db thrusters (14/10kg)
3′- 12/10 Cal. Row
4′- 15 Kb swings (24/16kg)
5′- 15 Sit ups
.
BLOCO 2 – FOR TIME – CAP 15′ 
500m run
20 Db snatchs
15 Sprawls over db
400m ski
15 Db push press
20 hollow rocks
300m row