WARM UP
Mobili. Geral
.
CORE WORK 
30″ ON x 20″ Off – 3x
> Russian twist (15kg)
>Remador lateral (D)
>Remador lateral (E)
>Turkish sit up com anilha
 

 
TÉCNICA
4 Sets
4 Bech press
8 Barbell pullover
 

 
WOD 
3′ on X 1’30” off  – 4 sets
10 Walking lunge com 1 db
4 Hang Snatch
Máx. T2b
 

 
EXTRINHA 
1km run 
50 Burpees 
1km row