WARM UP 
Mobili.+ Ativa.- Geral
.
CORE WORK – 3x
30 Heels touch
20 Remador unila. Alterna.
1 Plate Turkish Sit Up
 

 

TÉCNICA
STRENGTH
4 Rounds
6 Bench Press Barbell
12 Push Ups
6 Ring Strict Pull Up/ 12 Ring Row
REST 2′
 

 

WOD
EMOM 20′
1′- Máx. Cal. Ergo.
2′- Máx. Box Jump over
3′- Máx. Devil press (24/16kg)
4′- Máx. T2ring
5′- REST