WARM UP
Mobili.+ Ativa.- ombros/punhos
.
AMRAP 6′
6/6 Seated press com kb
10 Ativação kb
15 Polichinelos
20 Mountaim climb
 

 
TÉCNICA
EMOM 15′
1′- 8 Barbell shoulder press
2′- 10/8 Cal. Ergo.
3′- 40″ Shuttle run
 

 
WOD 
AMRAP 20′
100m run
12 S2OH (40/29kg)
12 Russian kb swing (32/24kg)
12 HSPU/ Box hspu/ Pike push ups
12 Abmat