2 rounds of:
- 5 rolinhos
- 5 reverse burpee
- 5 strict pull up
- 10 pvc pass thru
- 10 pvc parallel leg swing
- 10 pvc leg pass
- 15 air squat
- 15 push up
- 15 jumping jack
- 20 hollow rock
- 20" bar L sit
- 20 alternating sit up V up
B) STRENGTH & CONDITIONING
AMRAP 3'
- 10 a. swing 24/16
- 8 gobblet squat
- 6 burpees
anotar
B1) DEADLIFT
EMOM 5'
- 10 rep
- 8 rep
- 6 rep
- 4
- 10 rep
- 100% PC + 20 libras
- anotar carga
C) WOD
- 50 DU
- 10 squat clean (SC) 115/75
- 40 DU
- 8 SC 135/95
- 30 DU
- 6 SC 155/105
- 20 DU
- 4 SC 185/ 135
- 10 DU
- 2 SC 205/145
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