Técnica Snatch WOD AMRAP 10′ 30 KBS 10 Toes to rings
Técnica Pistol WOD 3Rounds for Time 800m corrida 20 Box jump
Técnica Pull up EMON12′ Deadlift Double under
21-18-15-12-9-6-3 reps for time of: Thruster Burpees RX 45/30 kg SC 21-15-12-9-3 20/15kg
Técnica Clean WOD 5 Rounds for time 5 shoulder press (40/35) 800m Run
Técnica Wall Ball WOD AMRAP 10′ 40 Pistol 15 m Hill Run ( subida na rampa)
Técnica Snatch WOD EMON 9′ RX 3 Muscle Up SC 5 Dips Máximo de esquadro carpado
Técnica Handstand walking WOD 10-9-8-7-6-5-4-3-2-1 Hang Snatch OHS Back Push Press
Técnica Ring Dips WOD Chipper For Time 300DU 30 Thruster (40/35) 200 DU 20 Chest to Bar 100 DU Time Cap 16′
Técnica Treine sua fraqueza WOD 5 Rounds for time 10 Deadlift 10 burpees over to bar