Warm-up
ENDURANCE
460m run
3 rounds
10 giros PVC
20 speed climber
30" plank
B)
Strength
Push press
6-6-6-6-6 (70%)
C)
WOD
20 thrusters (75/55)
320m run
3 round
ENDURANCE
A)
Warm-up
30 jumping jacks
20 step lunges
10 push up
5 hang power clean (45/35)
5 push press
3 rounds
B)
Strength & conditioning
EMOM - 15'
1° min: 6 Hang power clean (50% PR)
2° min: 4 floor press (mesma carga anterior)
3° min: 2 rope climb
C)
WOD
10 push press (135/95)
20 pull-ups
200m run
8 push press
15 pull-ups
400m run
6 push press
10 pull-ups
600m run
4 push press
5 pull-ups
800m run
(time cap: 25')
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