Warm-up -10'
200m run
10 back squats (45/35 )
5 good morning ( 45/ 35 )
3 rounds
B)
Strength & Conditioning - 12'
Back squat
8 (70% PR)
6 (75%)
4 (80%0
4 (85%)
EMOM - 12'
1° min: 4 power clean (185/135 RX - 135/95 SC)
2° min: 10 wall ball (30/20 RX - 20/14 SC)
C)
WOD
100m OH wall ball (20/14)
15 T2B
10 pull-ups
5 bar MU
3 rounds for time
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ENDURANCE
A)
Warm-up
AMRAP -15'
200m run
20 walking lunges
10 burpees
5 gobblet squats
B)
WOD
Time de 3 pessoas:
"Like a MORRISON"
20-30-40-50-40-30-20
Wall ball (20/14)
Box jump/with step down
KB american swing (24/16)
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