WARM UP
Mobili.+ Ativa.- torácica/ombros
.
STRENGHT – 3X
10 Db Arnold press sentado
8 a 10 Crucifixo invertido
8 a 10 Db rosca martelo
 

 
TÉCNICA 
E2MOM 10′
Complex – opção 1
4 Kipping pull +
6 Butterfly pull up +
6 T2b
.
Complex – opção 2
2 Swings +
2 Pull ups +
2 Swings +
2 T2b/ Leg raise/ Knee raise
 

 
WOD 
For time – CAP 16′
5 Rounds
5 BMU/ Jump BMU/ Pull up/ 10 Ring row
15 Abmat sit up
4 RMU/ Strict ring dips/ box dips
10 High box ump over