WARM UP
Mobili. Ombros/ escapular
.
CORE WORK!!
EMOM 16′
1′- 10 Hollow rocks + 10 Arch rocks
2′- 30 Russian twinst com bola
3′- 45″ Prancha com peso (15kg)
4′- 12 V-up unil. – hollow position
 

 
TÉCNICA 
STRENGTH GYM
5 Rounds
5 Strict pull ups/ banded/ negativa
10 Push ups on Db
15 Bench over row com 2 Db
 

 
WOD 
For time – CAP 20′
50 D.U
40 Wall Ball (20lbs/14lbs)
30 BJO
20 Hang clean (50kg/35kg)
10 C2B/ Pull Up/ Jump pull up/ 20 ring row
20 Hang clean
30 BJO
40 Wall Ball (20lbs/14lbs)
50 D.U