WARM UP
2 Rounds
30″ Downward dog
30″ Standing side band
30″ Kb Row (20/10kg)
.
ATIVAÇÃO – 2 ROUNDS 
5 Scap Pull pul + 5 Swings
10 Ring Row
 

 

TÉCNICA
STRENGTH
A) A cada 2’30 – 4X
5 a 8 Strict Pull Up/ negative/ Banded
15 Hollow rocks
.
B) Db bíceps curls
3 x 12
REST 40″
 

 

WOD 
For time – CAP 28′
DUPLAS
800m rum (juntos)
90 V-ups/ V-ups alternado
60 Box Jump over
30 BMU/ 60 Push Ups
60 Box Jump over
90 V-ups/ V-ups alternado
800m rum (juntos)