Warm-up
TABATA - 4'
PVC pass through
Hand stand hold
+
15 donkey kicks (time cap: 2')
+
EMOM - 4'
1° min: 6 handstands fall over
2° min: 6 rocking box bridges pulse
B)
Strength & Conditioning - 8'
3 rounds:
6d/6e front rack KB bulgarian split squat (carga livre)
+
3 a 5 supinated grip pull-up (tentar usar anilha p/ sobrecarga)
B1)
Workout - 12'
A cada 2' (6 sets):
2 power clean + 2 front squats
Set 1 == 65% RM
Sets 2/3/4 == 75%
Sets 5/6 == 80%
C)
WOD
500m row
6/4 rings MU
400m m run (2x 200m)
15 HSPU
100 DU
2 rounds
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