Warm-up (time cap: 12')
3 rounds:
10 thrusters (45/35lb)
10 supines ring row
20 back extensions (braços em Y overhead)
Rest 1'
3 rounds:
10 HSPU
10 pull-ups
10 push-ups
B)
Strength - 12'
Deadlift
10 (50% PR)
10 (60%)
10 (70%)
8 (75%)
6 (85%)
C)
WOD
10 OHS (135/95)
10 box jumps
10 thrustes
10 power cleans
10 burpee pull-up
10 T2B
10 power cleans
10 thrusters
10 box jumps
10 OHS
(135/95)
For time
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