STRENGTH
EMOM 10`
ODD: 4 Weighted strict pull up
EVEN: 8 Banded resisted push ups
METCON
AMRAP 18`
200m Farmer carry
10 Muscle ups
20 Box jumps
GF WOD
EMOM 10`
ODD: 4 Strict pull ups
EVEN: 4-6 Push ups
METCON
AMRAP 18`
200m Farmer carry
10 Pendlay row
20 Plate jumps
BLACK 30
Cardio
Amrap 20'
30 KB swing
50 walking lunges
200m one arm front rack carry
400m run
300m row
Bom treino!
Tony