A) WARM UP
EMOM 12'
1°min 5 dog stretch + 10 Montain climb
2°min 5 rolinhos + 10 back extension
3°min 10 air squat + 10 kipping Pull up
4°min 10 cossack squat
B) Strength & Conditioning 18'
EVERY 6' for 18 minutes (3 sets)
400m run ( 2x 200m)
10 box jump over
12 T2B
C) WOD
4 rounds of
10 DB snatch 55/35
20 Wall ball 20/14
10 HSPU
TIME CAP 12'
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