Warm-up
EMOM - 8'
1° min: 10 PVC pass through + 5 dog stretches + mountain climb D/E
2° min: 10 kippings on ring MU
3° min: 3 shoulder presses opener + 3 split jerks
4° min: 5 good mornings + 5 deadlifts
B)
Strength & Conditioning - 12'
Heavy single split jerk
B1)
EMOM - 10'
1 deadlift (85%)
*pode crescer a carga durante até chegar à %
C)
WOD
EMOM - 20'
1° min: 100m run
2° min: 35 DU
3° min: 12 T2B
4° min: 3 bars MU
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