WARM UP 
Mobili.+ Ativa.- quadril/ tornozelo
.
TABATA 1
> Cossack squat
>Muscle clean + Front squat
.
TABATA 2
>Sprawls
>Step up
 

 
TÉCNICA
Back Squat + Front squat
4 Back squats + 3 Front Squats
.
>A cada 2′ – 5x
 

 
WOD 
AMRAP 6′
2 – 4 – 6 – 8 – …..
>Power clean (60/45kg)
>Air squats
>Burpees
.
AMRAP 6′
2 – 4 – 6 – 8 – ……
>Front squats
>T2Ring
>B.J.O
.
AMRAP 6′
2 – 4 – 6 – 8 – ……
>Hang clean
>Jump lunge
>Abmat