WARM UP
Mobili.+ Ativa.- posterior/lombar
.
AMRAP 6′
3 Minhocas + 10 Shoulder taps
6 Barbell good morning
8/8 Mountaim climb
 

 
TÉCNICA 
Deadlift
5 – 5 – 4 – 4 – 4
8 Sumo deadlift do déficit
.
>A cada 2’30”
>Progressão até 85%
 

 
WOD 
EMOM 12′
1′- Deadlift + Burpee over bar (84/65kg)
     (1+1) + (2+2) + (3+3) + …..
2′-15 Double db S2OH (16/10kg)
3′- Box jump + Kb swing(24/16kg)
     (1+1) + (2+2) + (3+3) + …..
4′- 40″ Máx. shuttle run