SEGUNDA
AQUECIMENTO
3x
– 20 mobilidade punho solo
– ⁠20 mobilidade quadril agachado
– ⁠20 Superman

5x
– 10 wall ball
– ⁠10 push up
– ⁠05 SHOUTTLE run (10m)

TÉCNICA
3x
– 10 hollow
– ⁠10 toes to bar sentado
– ⁠10 kipping

3x
– 10 stiff sentado
– ⁠10 V.sit up
– ⁠10 knee raise (joelho no peito )

Emom 5’
– 10 toes to bar

WOD
For time – cap 12’
10 ROUNDS
– 05 Hang clean
– ⁠10 pull up
– ⁠100m run

Rx 80/55 kg
In 70/45 kg
Sc 60/35 kg