A)
Warm-up
EMOM - 15'
1º min: 20 PVC pass through
2º min: 5 hand plank to press lean
3º min: 5 shoulder opener
4º min: 10 wall handstand thigh taps
5º min: 10 downward dog handstand push-up
B)
Strentgh & Conditioning
EMOM 5'
Max HSPU (anotar somatório final)
EMOM - 8'
2 deadlifts (80% PR)
C)
WOD
AMRAP - 6'
5 barMU
10 front squats (155/105)
15 stationary dips
Rest 3'
AMRAP - 6'
6 renegade rows (45/35)
12 T2B
Rest 3'
460m run c/ med ball (30/20)