Warm up:
Amrap 5’
100mts Run
10 Overhead Squats
10 L-sit Ups
Mobility
Skill:
5 Rounds
12 Bench Press
8/8 Step Box Ktb
15 Ring Row
WOD
3 RFT:
15 Deadlifts
5/5 Thrusters (1Db)
20 Box Jumps
200mts Run
Body Armor
3×6
Rosca direta (barra)
Tríceps Elástico
Elevação Lateral