Técnica Box Jump – PR Bench Press – 5×3 WOD For time 2km corrida 30 Bar Muscle Up Time cap 20′
Skill Muscle Up WOD 5 Rounds for time 50 Double Under 15 Deadlift 10 Hang Power Clean 5 Shoulder to Overhead Time cap 18′
Skill Back Squat WOD AMRAP 10′ 15 Wall Ball 15 Box jump
7-6-5-4-3-2-1 Clean&Jerk 200 metros Run 5 Rounds
Faça o máximo repetições a cada 2 minutos Rope Climb Row Single Under Wall Ball Sit Up Overhead Squat
AMRAP 10′ 10 Push Up 20 Box Jump 30 Ketllebell Swing
Skill Clean&Jerk WOD “Daniel” 50 Pull Up 400 Run 21 Thruster 800 Run 21 Thruster 400 Run 50 Pull Up
Skill Pull Up WOD 21-15-9 For Time Deadlift 100kg/75Kg Burpees over Barbell
Técnica TGU WOD 10 Ketllebell Swing 15 Sit Up 20 Goblet Squat 25 Push Up 30 Ketllebell Swing 35 Sit Up 40 Globet Squat 45 Push Up 50 Ketllebell Swing 55 Sit Up 60 Globet Squat
Técnica Push Jerk WOD 5 Rounds for time 5 Bar Muscle Up 50 Double Under