Terça-feira(16/10)

A) WARM UP 8'

2 rounds of:

• 30" supinated grip hang from pull up bar
• 10 rep tríceps  push up 
• 10 bottom up KB press 5/5
• 10 single arm KB OHS 5/5
• 10 reverse snow Angel

B) Strength & Conditioning

EMOM 9'

• 8 a 10 Bulgarian Split squat D
• 8 a 10 Bulgarian Split squat E
• 40 " hollow Rock

B1) Build to today's HEAVY 15'

• 1 hang squat clean + 1 FS + 1 JERK

OBS: qualquer jerk

C) WOD
FOR TIME

• 1000m run (2× 500m)
• Rest 1'
• 700m run
• Rest 1'
• 400m run (  casinha de motos)
• Rest1'
• 200m run

OBS: anotar somente tempo final menos 3 min de descanso.

              obrigatoriamente descansar 1'