AQUECIMENTO – 3x 
30″ Skipping no lugar
12/12 Pogo Jump Plate unilateral
30″ Anfersen no lugar
15 Air squats
30″ Polichinelos
10 Ring Rows
 

 
WORKOUT
EMOM 24′
1′- 200m/100m run
2′- 12 Double dB Hang clean e Jerk (16/10kg)
3′- 12 Wall Ball (20/14lbs)
4′- 250m ergo.
5′- 8+8 Kb Row
6′- 12 Sandbag squats (30/20kg)