WARM UP
2 ROUNDS
45″ Banded shoulder stretch
45″ Prayer stretch
45″ Scorpion stretch
.
ATIVAÇÃO- 3 ROUNDS 
8 Push Press
6 Front squats
4 Thrusters
6 Burpees
 

 

TÉCNICA
A cada 3′ – 3x
10 Push Press – 60%
 

 

WOD
AMRAP 3′
12 Front squats (34/29kg)
12 Push Press
12 Thrusters
12 Burpees over bar
.
REST 3′ 
.
AMRAP 3′
9 Front squats (44/29kg)
9 Push Press
9 Thrusters
9 Burpees over bar
.
REST 3′
.
AMRAP 3′
6 Front squats (52/ 39kg)
6 Push Press
6 Thrusters
6 Burpees over bar