WARM UP
Mobili. Peitoral/ombros/punhos
.
8 rounds – 30″ on X 15″ off
> Shuttle run + burpee
> Shoulder taps
 

 
TÉCNICA 
Bech press
6 – 6 – 5 – 5 – 5
> A cada 2′
 

 
WOD
For time – CAP 18′
4 RDS
300m run
12 HSPU/ Pike push up box/ shoulder press
15 Kb swing (24kg/20kg)
12 Strict ring dips/ elastico/ Box dips
 

 
EXTRINHA 
GYM CONDITIONING 
5 Sets – a cada 2’30” 
60 D.U + Máx. de HSW/ tentativas