WARM UP
Mobili.+ Ativa.- geral
.
METABOLIC START
AMRAP 15′
200m run
20 Cal. Ergo.
20 Air squats
40 D.U/ 60 S.U
 

 
WOD 
EMOM 30′
1′- 2 A 4 BMU/ Jump BMU
2′- 2 Rope climb
3′- 12 C2b/ Pull up/ Ring row
4′- 12 Pistols/ Fake pistol
5′- REST