WARM UP
Mobili.+ Ativa.- torácica
.
AMRAP 6′
10 Ring row
10 Beat swings
10 V-up
20 Soulder taps
 

 
TÉCNICA 
PULL AND PUSH
3 sets
10 Double db bench press
8 Barbell Shoulder press
6 Strict pull up/ negative/ Elástico
>Descanse o necessário a cada serie
 

 
WOD 
EMOM 18′
1′- 3 BMU + 3 T2B ou 6 Pull ups
2′- 15 Deadlift (70/55kg)
3′- 6 Kb lunge + 30 D.U/ 60 S.U
4′- 15 Hand Realease push ups
5′- 10 Cal. Ergo.
6′- REST