SKILLS
EMOM 5`
2-4 Ring muscle ups
rest 1`
EMOM 5`
5 C2B pull ups
METCON
10-20-30-20-10
Wall balls
pull ups
* 200m run each break
GF WOD
STRENGTH
EMOM 5`
5-10" Box ou Ring Support
EMOM 5`
6-8 Ring rows
METCON
10-12-16-12-10
Wall balls
5-6-8-6-5
Strict pull up
BLACK 30
Interval
Amrap (1) 3'
10 v ups
8 DB power Snatch @50-55/30-35
rest 1'
Amrap (2) 3'
10 Burpees
8 DB hang power Clean
rest 1'
Amrap (3) 3'
10 T2B
8 DB Push press
Bom treino!
Tony