AQUECIMENTO – 1x
1′ bike leve
10 Air squats
8 Push ups
10 Kb deadlifts
5 Burpees
 

 
WORKOUT 
BLOCO 1 
EMOM 15′
1′- 10/8 Cal. Bike
2′- 12 Db Thrusters (14/10kg)
3′- 12/10 Cal. Row
4′- 15 Kb swings
5′- 15 Remador Sit ups
.
BLOCO 2 
For time – CAP 15′
500m run
20 Hang db snatchs alterna. (20/14kg)
15 Burpees over db
400m ski erg.
15 Double kb push press (16/12kg)
20 Hollow rocks
300m row