WARM UP
Mobili.+ Ativa.- escapular/punhos
.
3 ROUNDS
10 Hollow rocks + 10″ Hollow hold
10 Arch rocks + 10″ Arch hold
10 Ring rows
10 Plate Around the head
 

 

TÉCNICA
STRENGTH GYM
3 sets
6 a 8 Strict Pull Up (avança: sobrecarga)
10 Barbell bench over Row HEAVY!!!
REST 2′
 

 

WOD
ALL GYM
EMOM 20′
1′- 1 Leg Leg/ Rope Climb/ 3 Rope raise
2′- 10m HSW/ tentativas/ Bear crawl
3′- 5 RMU/BMU/ C2b/ Pull Up + Push Ups
4′- 7 SHSPU/ 3 wall Walk
5′- Máx. shuttle run