Warm-up
EMOM - 16'
10 PVC pass through
20 T spine pulse
5 shoulder presses opener + 5 thrusters (45/35)
5 GOH + 5 snatches
B)
Preparar carga e movimentos p/ WOD
C)
WOD
300m corrida
2 snatches (135/95)
3 thrusters (135/95)
4 MU
5 burpees
6 T2B
7 C2B
8 American swings (32/24)
9 box jumps
10 HSPU
11 GOH (135/95)
12 man makers (55/35)
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