AQUECIMENTO 
400m run – PSE 5
2 ROUNDS
10 Jump squats
10 Reverse lunge
10 Push Ups
20 Ring Row
.
ATIVAÇÃO 
2 ROUNDS
250m Ski
8 Wall Ball
10m/10m Farm carry one arm
10 Agachamento com sandbag
 

 
WORKOUT
3 ROUNDS FOR TIME – CAP 30′
600m run
500m Ergo.
15 Wall Ball
20m Farmer carry (2x 24/16kg)
20 Sandbag squats
10 Burpees broad Jump