WARM UP 
2 ROUNDS
30″ Spiderman (D/E)
30″ Ankle Mobility
30″ PVC pass throughs
.
ATIVAÇÃO –  3 ROUNDS 
10 Globet squats
10 Banded face Pull
8 Hollow rocks
5 Jumping Pull Up
 

 

TÉCNICA
Front Squat
1 x 10 (barra)
1 x 10 – 40%
4 x 10 – 60%
.
REST 1′ a 1’30” Entre séries
 

 

WOD
AMRAP 9′
3 – 6 – 9 – 12 -…
>Wall Ball (20/14lbs)
1 – 2 – 3 – 4 -…
>BMU/ C2b/ Pull Up