Quinta-feira(24/01)

A) WARM UP 

21- 15- 9 -15 -21

• Air squat
• Sit up remador
• Push up

Time cap 10'

B) STRENGTH & CONDITIONING

AMRAP 10'

• 15 Thruster 75/55
• 200m run

Rest 3'

EMOM 9'

• 20 DU+ 6 T2B
• 20 DU + 6 HSPU
• 20 DU + 6 burpee

C) WOD

21-15-9

• Kb step box over 24/16
• A swing 24/16
• Goblet squat 24/16

Time cap 15'