Terça-feira(13/11)

A) WARM UP 

EMOM 15'

• 30" scapular push up
• 30" D side plank 30" E 
• 10 alternating cossack squat
• 15 med ball hamstring curls
• 8 /8 KB bottom up shoulder press 

B) Strength & Conditioning 

Usar esse EMOM como aquecimento

EMOM 5'

• 1 squat clean 
• 50% a 70%

B1) EVERY 2' for 12 minutes (6 sets)

• 1 squat clean
• 75% a 90%

C) WOD

7 rounds for time

• 200m run
• 6 burpee box over
• 5 bar MU

TIME CAP 22'