Warm up:
3x
Lateral Squat – 10
Wall Squat – 7
Leg Pikes – 20
Mobility
Skill
Emom 10’
Front Squat – 2 (70-80% Pr)
WOD
4 Rounds For Time:
Hang Squat Cleans – 5
Strict Pull ups – 8
Run – 100mts
Rx 80/50
Sc 50/30
Body Armor
2x
Elevação Frontal – 10
Elevação Lateral – 10