WARM UP
Mobili.+ Ativa.- ombros/posterior
.
3 ROUNDS
10 Abd. Pernas estendidas
8 Barbell Good Morning
10 Ring rows
8/8 Mountaim Climb
 

 

TÉCNICA
Deadlift
8 – 6 – 4 – 2 – 1 – 1
> A cada série:
6 a 8 Flexão nórdica reversa
.
AQUECIMENTO PRÉ WOD – 2x 
10 Beat swings
20 Hang Muscle clean
 

 

WOD
6 RFT – CAP 13′
3 BMU/ 5 C2b/ 5 Pull Up/ 6 Jump Pull Up
6 Hang Clean (60kg/39kg)
9 Burpees over bar