WARM UP
Mobili.+ Ativa.- quadril/lombar
.
AMRAP 6′
5/5 Lunge frente e tras
10 Jump squat
10 Hollow rocks
10 Arch rocks
 

 
TÉCNICA 
3 Back squat + 4 B.R. Reverse lunge
.
>A cada 3′ – 4x
>Progressão de carga
 

 
WOD 
2 ROUNDS FOR TIME – CAP 13′
20 Wall ball (20lbs/14lbs)
15 Deadlift (102/71kg)
20 Box jump
20 Kb Swings (24/16kg)