QUARTA
AQUECIMENTO
3x
– 20 mobilidade punho solo
– 20 stiff
– 10 homem aranha
3x
– 10 swing
– 10m front lunge
– 10 burpees
TÉCNICA
3×10
– hollow hock
– t2b sentado
3×10
– Superman
– V.sit up
3×10
– arch hollow
– kipping
Emom 5’
– 10 toes to bar
WOD
For time – cap 6’
5x
– 03 Mu/06 Pull up/06 ring row
– 06 snatch
– 25/50 du/su
Rest 1’
AMRAP 4’
– 07 front squat
– 01 rope climbe