WARM UP
40″ on/ 10″ off – 2x
>PVC Passthrough
>Thread the needle
>Wall pec stretch
>Wrist Mobility
.
ATIVAÇÃO – 3 ROUNDS 
8/8 Knelling Press
20 Shoulder taps
10 Jump squats
 

 

TÉCNICA
A) Bench Press
5 x 10 reps (60%)
.
>A cada 2’30”
.
B) Dip box
3 x 10 Reps
REST 30″
 

 

WOD
For time – CAP 12′
30 – 20 – 10
>S2OH (50/37kg) – (42/29kg)
>Box Jump over