Warm-up
EMOM - 8'
Min 1: 10 jump squats + 5 push-ups
Min 2: 50 SU ou DU
B)
Hang squat clean - 15'
5-4-4-3-3
C)
WOD
AMRAP - 15'
5 CTB
10 HSPU
15 sit-ups (butterfly)
25 DU
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ENDURANCE
A)
Warm-up - 10'
2 rounds
60 jumping jacks
10 touchdows
60 speed climbers
10 arm circles
+
3 rounds barbell
5 shoulder presses
5 hang power clean HPC
5 rows
* construir a carga do EMOM
B)
Strength & conditioning
EMOM - 6'
2 split Jerk (50% PR)
C)
WOD
3 rounds for time
10 hang power clean (165/115)
8 pendlay rows
400m run
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