WARM UP
Mobili.+ Ativa.- ombro
.
1 Round
20 Hollow rocks + 15″ hold
15 Ring row
.
1 Round
20 Arch Rocks + 15″ hold
20″ Ring support ou pendurado argola
.
1 Round 
1′ long plank
15 Swings na argola
 

 
TÉCNICA
R.M.U
>Argola baixa
>Argola alta
WOD 
A cada 3′ – 3x
1 Leg less/ Rope Climb/ 2 Rope raise
15 Abmat sit up
Máx. RMU/ Ring Pull up/ T2Ring