AQUECIMENTO
3×10
– step box
– step box
– homem aranha
TÉCNICA
5x
– 10 back squat
– 20m front ling
– 10 box jump
WOD
Cap 20’
Emom 9’
– 1’ – 10 dumbell snatch
– 2’- 10 box jump over step
– 3’- 10 burpees
For time
3 x
– 10 dumbell snatch
– 10 box jump over step
– 10 burpees