Warm-up
TABATA - 4'
Sit-up (remador)
Air squat (pés juntos)
Kipping pull-up
Reverse burpee pistol
+
TABATA - 4'
Good morning (45/35)
Squat clean
Deadlift
OHS
B)
Strength & Conditioning
3 rounds:
10 DB snatches (55/35)
10 T2B
10 pistols
Time cap: 10'
C)
WOD 1
3 rounds:
5 squat clean (185/125)
10 C2B
30 DU
Time cap: 15 min
Rest 5'
WOD 2
12-9-6-3
OHS (135/95)
Deadlift (135/95)
For time
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