WARM UP 
Mobili.+ Ativa.- quadril/ tornozelo
.
WEIGTH
3 ROUNDS
10 Shoulder press
10 Sumo Deadlift
 

 
TÉCNICA 
Back squat (70% a 85%)
>A cada 1’30” – 3x
5 Back squats
.
REST 2′
.
>A cada 1′ – 3x
3 Back Squats
 

 
PRÉ WORKOUT 
5 Rounds
100m sprint run
REST 1′
 

 
WOD 
Duplas
2 RFT – CAP 20′
400m run juntos
60 Db S2OH (2 db)
60 Cal. Bike/ 600m row
60 Wall ball (20/14lbs)
60 Kb swing (24/16kg)