Warm up:
Amrap 6’
Fortalecimento manguito 10
Plank 30”
Bear Crawl 15
Mobility
Skill:
Strict Pull up
4×5
Toes to Ring
4×5
Wod:
Emom 20’
M1 10 Pendlay Row
M2 10 Db Snatch
M3 15 Hollow Rocks
M4 40 Double Unders
M5 Rest
Warm up:
Amrap 6’
Fortalecimento manguito 10
Plank 30”
Bear Crawl 15
Mobility
Skill:
Strict Pull up
4×5
Toes to Ring
4×5
Wod:
Emom 20’
M1 10 Pendlay Row
M2 10 Db Snatch
M3 15 Hollow Rocks
M4 40 Double Unders
M5 Rest