WARM UP
Mobili.+ Ativa. – ombros/toracica
.
TABATA 1
> Scap pull up
> Hollow rocks
.
TABATA 2
> Beat swings
>Arch rocks
 

 
TÉCNICA 
EMOM 12′
1′- 5 Shuttle run + Máx. strict pull up
2′- 8/7 Cal. Ergo. + Máx. Gorilla row
3′- 10 Sprawl to plate
 

 
WOD 
For time – CAP 16′
21 – 18 – 15 – 12 – 9
>Pull up
>Burpee box jump over
.
OU – 21 – 15 – 9
OU – 15 – 12 – 9
OU – 12 – 9 – 6