A)WARM UP
EMOM 9'
• 10 montain climb + hollow rock no resto do min
• 50 speed climb
• 10 ab wheel rollouts
B) Strength and Conditioning 18'
DEADLIFT
SET 1 ------ 10 reps @50% RM
SET 2 ------- 10 reps @60%
SET 3 ------- 6 reps @70%
SET 4---------8 reps @70%
SET 5 ------- 6 reps @ 75%
SET 6 ------- 4 reps @80%
SET 7-------- 2 reps @80%+++
C) WOD
3 rounds for time
30 DB squat 50/35
15 T2B
10 strict HSPU
2 rope climb
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