WARM UP
Mobili.+ Ativa.- quadrol/tornozelo
.
3 ROUNDS
10 russian kb swings
8 Push ups
6 Jump squats
10 Remador abd.
 

 
TÉCNICA 
Front Squat
5 – 5 – 4 – 4 – 3 – 3
>A cada 2’30”
>Iniciar com 75%
 

 
WOD 
EMOM 24′
1′- 12 Wall balls
2′- 10 Deadlift
3′- 6/8 Burpee box jump over
4′- 12 Double db Thrusters
5′- 20 Abmat
6′- 14/12 Cal. Ergo.