2 ROUNDS OF:
- 10 reps of each moviment
- prone snow angel
- halos
- reverse grip dead hang hold
- laying kips
- ring row ou ring pull up
- banded pull a part and press
- straight leg sit up
B)STRENGTH & CONDITIONING
MUSCLE UP DENSITY 5'
- For max reps
- 90" ring MU
- rest 60"
- 60"max ring MU
- rest 60"
- 30"max ring MU
- adaptação
- Bar MU ou pull up
- anotar cada round separadamente
B1) FRONT SQUAT 18'
- Set 1: 3 reps - 70% a 75%
- Set 2: 2 reps - 80% a 85%
- Set 3: 1 rep - 90% a 95%
- Set 4: 3 rep - 95% a 90%
- Set 5: 2 rep - 85% a 90%
- Set 6: 1 rep - 95%+
C) WOD
AMRAP 10'
- 5 Power clean (205/155)
- 100m run
- 1 rope climb
- 100m run
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