A)
Warm-up
50 jumping jacks
40" plank
30 squats
20 swings russo (16/12)
10 push-ups
3 rounds
B)
Strength
OHS
5-5-5-5-5 (70%)
C)
WOD
AMRAP - 10'
10 pistols
12 box jumps over
10 paralelas ou ring dips
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ENDURANCE
A)
Warm-up
AMRAP - 12'
30 DU
20 Wall balls
10 push-ups
B)
Strength
EMOM - 10'
A cada 2 min:
2x: 1 snatch push press + 1 OHS com pausa de 2"
C)
WOD
AMRAP - 25'
3 hang power clean (135/95lb)
2 alternating lunges
1 SOH
460 m run