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UNIDADE 1

15-12-9

Thrusters (42/29)(34/20)

Bar Facing Burpees

300m Run (Quarteirão) Só no final

Rest 2′

9-12-15 

Burpees On Target

Thrusters (42/29)(34/20)

300m Run (Quarteirão) Só no final

Skill: 4 Sets 1 High Hang Power Clean + 2 Hang Power Clean

UNIDADE 2

For Time Duplas 

50 Front Squat ÷ (42/29)

20 Burpees (Sync)

20/ 15 Cal Row / Bike / Ski 

Rest 2′

50 Thrusters ÷ (42/29)

20 Burpees Over Bar (Sync)

20/15 Cal Row/ Bike / Ski 

Rest 2′

50 Push Press ÷ (42/29)

20 Burpees On Target (Sync)

20/15 Cal Row/ Bike / Ski 

Skill: Core Emom 6′ 

40″ Abmat 

40″ Plank (Push up)

40″ Tuck Up