Quarta-feira(18/07)

A) WARM UP
EMOM 9'

• 2 Dog stretch + 4 mountain climb + 6 rolinhos
• 10 a 20 nose to wall handstand marching
• 10 a 20 kipping on ring

B) STRENGTH & CONDITIONING 9'
FOR MAX REPS

• 30" ring MU
• 30" rest
• 30" T2B
• 30" rest
• 30" HSPU
• 30" rest
• 45" ring MU
• 15" rest
• 45"T2B
• 15" rest
• 45" HSPU
• 15" rest
• 60" ring MU
• 60" T2B
• 60" HSPU
• anotar rounds separadamente

B1) EVERY 2' for 20' (10 sets)

• Halting clean deadlift + squat clean
• Set 1 e 2 - 65% do RM clean
• Set 3 e 4 - 70% 
• Set 5 e 6 - 75%
• Set 7 e 8 - 80%
• Set 9 e 10 - 85%
• pausar 3" na Power position, voltar ao chão e executar o squat clean

C)WOD
TIME CAP 9'

• 21/15/9
• Facing burpee box jump over
• Snatch 115/75