Warm-up
EMOM - 8'
1° min: 6 mountain climb + 4 dog strech
2° min: 10 grip supinado PVC pass through
3° min: 6 single leg deadlift KB (6D/6E)
4° min: 30" L-sit hold
B)
Strength & Conditioning - 15'
EMOM 9'
1° min: 8 single arm DB row (8D/8E)
2° min: 8 bulgarian split squat D
3° min: 8 bulgarian split squat E
DEADLIFT
EMOM - 6'
5 deadlifts (225/185)
C)
WOD
100 DU
10 bar MU
10 DB thruster (45/25)
10 burpees box jump
10 HSPU
10 C2B
10 American swings (32/24)
10 single arm DB snatch (45/25)
10 T2B
10 walking lunges DB (45/35)
10 statiorary dips (paralela)
10 man makers (45/25)
For time
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ENDURANCE
A)
Warm-up
AMRAP - 15'
4 OHS (45/35)
6 burpees over bar
8 sit-ups butterfly
B)
Strength & Conditioning - 10'
OHS (saindo do rack)
3-3-3-3-3-3 (aumentando a carga)
C)
WOD
AMRAP - 5'
500m row
50 DU
Max shoulder press (95/65)
Rest 5'
AMRAP - 5'
400m row
40 DU
Max push press (115/75)
Rest 5'
AMRAP - 5'
300m row
30 DU
Max push jerk (135/95)
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