1 Pull Up Strict 30 Double Under 2 Pull Up Strict 30 Double Under…
3 Power Snatch Máximo Wall Ball Técnica Split Jerk
400 m Corrida 50 Burpees 400m Corrida 50 Pistol 400m Corrida 50 HSPU Técnica Ketllebell Swing
5 Pull Up Strict 10 Back Squat Técnica Pistol
Técnica Chest to Bar WOD 3 Rounds for time 20 Lunge Step com Ketllebell 20 Ring row 1 Subida na escadaria
10 Power Snatch 50 Double Under 10 Overhead Squat 50 Double Under Técnica Deadlift 100% 5-4-3-2-1
Técnica Shoulder Press 90% 5-4-3-2-1 WOD 10 Rounds 3 Clean & Jerk Unbroken
Técnica Pull Up Máximo de Pull Up Strict WOD Chipper for time 400m corrida 50 Ketllebell Swing 40 Burpees 30 Pistol 20 Ring Dips 10 Bar Muscle Up 400m corrida
Técnica Deadlift 90% 5-4-3-2-1 WOD Bar Complex 5 Rounds 7 reps Unbroken 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press
Técnica Double under Máximo reps 2′ WOD 50 Toes to Bar 50 Push Up 50 Sit Up 50 Super Man