SEGUNDA TERÇA QUARTA

AQUECIMENTO BY COACH - 5' WOD - 22' AMRAP AQUECIMENTO BY COACH - 5'

12 DEVIL PRESS

BARBELL CYCLING - 5 ROUNDS - A CADA 2': 15 OH SIT UP PLATE BARBELL CYCLING - 5 ROUNDS - A CADA 2':

3 POWER CLEAN + 3 HANG POWER CLEAN + 3 FRONT 3 POWER SNATCH + 3 HANG POWER SANTCH + 3
12 THRUSTER PLATE
SQUAT + 3 JERK HANG SQUAT SNATCH

WOD - 18' AMRAP 20 KB TWIST WOD - 18' AMRAP

12 PISTOLS WOD - 22' AMRAP 30 DU / 60 SU

12 HANG POWER CLAN 15 KB SWING 20 WALL BALL

12 BURPEES OVER THE BAR 15 GLOBET SQUAT 15 PULL UP

FORTALECIMENTO - 20' EMOM 15 PUSH UP FORTALECIMENTO - 20' EMOM

4-6 FRONT SQUAT 15 V- UP PLATE 8-10 HIP THRUST

6 STEP BOX LATERAL (CADA) 10-12 BENCH PRESS DB

10-12 ARNOLD PRESS 16-20 ROSCA ALTERNADA

50" PLANK 16-20 LEG RAISES OVER THE OBJECT

1' REST 1' REST