Segunda-feira(12/08)

A) WARM UP
EMOM 6'

• 10 jumping jack + 6 mountain climb + 4 rolinhos
• 10 pvc pass thru + 10 T spine pulse + 10 kipping on ring
• 10 plank shoulder taps + 20" handstand marshing

B) STRENGTH & CONDITIONING

9'  Gymnastic skills challenge

• For Max reps:
• 30" ring MU 
• rest 30""
• 30" T2B 
• rest 30"
• 30" HSPU
• rest 30"
• 45" ring MU
• rest 15"
• 45" T2B
• rest 15"
• 45" HSPU
• rest 15" 
• 60" ring MU
• 60" T2B
• 60" HSPU

Obs: anotar rounds separadamente

B1) EVERY 2' FOR 14' (7 sets)

•  1 High hang squat snatch + 1 squat snatch
• construir carga ao longo dos sets - 80% RM do snatch

C) WOD

EVERY 5' FOR 20' (4 sets)

• 30 cal row ou 200m run ou 20 cal bike
• 20 C2B
• 10 HSPU