WARM UP 
Mobili.+ Ativa.- quadril/tornozelo
.
AMRAP 6′
5/5 Lunge frente e trás
30″ Wall sit hold
10 Globet squat
30″ Deadbug hold
 

 
TÉCNICA
Conditioning Back Squat
12 Cal. Bike
12 Back squat – 50 %
12 Cal. Bike
9 Back squat – 60%
12 Cal. Bike
6 Back squat – 70%
12 Cal. Bike
3 Back Squat – 80%
 

 
WOD 
For time – CAP
Buy in…
50 Wall ball
.
Then…
4 ROUNDS
30 D.U/ 60 S.U
20 Walking lunge com Db F.R.
10 Thrusters (46/31kg)