WARM UP
Mobili.+ Ativa.- torácica/ombros
.
3 ROUNDS
15 hollow rocks + 10″ hollow hold
15 Arch rocks + 10″ Arch hold
15″ Pendurado
10 Beat swings
 

 
TÉCNICA
Kipping/Butterfly pull up
>Processo
.
>Para quem já faz:
E2MOM 10′
Complex:
4 Kipping pull up +
6 BTF C2b/ Pull up +
6 T2b
 

 
WOD
4 RFT – CAP 12′
5 BMU/ Jump BMU/ C2b/ Pull up
10 V- up
4 RMU/ T2Ring
20 Box jump over