Warm-up
8 thrusters (45/35lb)
10 good morning
12 muscle snatch
3 rounds - 1' rest entre eles
B)
EMOM - 6'
10 thrusters (75/55lb)
3' rest
EMOM - 6'
4x: 1 snatch high pull + 1 snatch full (75/55lb)
C)
WOD
3' cal row
2' rest
3' DU
2' rest
3' suicídio 40m
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ENDURANCE
A)
8 thrusters (45/35lb)
10 good morning
12 muscle snatch
3 rounds - 1' rest entre eles
B)
EMOM - 6'
10 thrusters (75/55lb)
3' rest
EMOM - 6'
4x: 1 snatch high pull + 1 snatch full (75/55lb)
C)
WOD
3' cal row
2' rest
3' DU
2' rest
3' suicídio 40m
----------------------------------------------------------------------------
ENDURANCE
A)
Warm-up
AMRAP - 10'
20 DU
20 Pvc (frente/atrás)
10 good morning
10 mountain climbing
B)
Strength (10')
Deadlift
4 65%
6 75%
6 85%
C)
WOD
1.600m run
40 pull-ups
30 HSPU
1.000m row
30 HSPU
40 pull-ups
1.600m run
For time
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