WOD – Chipper 30 – 20 – 10  Dumbbell Hang Squat Clean Burpees Over Dumbbells Toes to Bar Masculino: 20kg/22,5kg/25kg Feminino: 17,5kg/20kg/22,5kg

AW – ABS 2x TABATA L-sit Bicycle Crunches Sit-ups Beast Position WOD – AMRAP AMRAP 15’ Buy in: 50x V-ups 9x Sumo deadlift @90/60 9/12x Cal ergómetro Every 90’’ – 9x Hand Release Push-ups

AW – Front Squats E2MO2M 8’ 4x Front Squat from Ground WOD – RFT 6 rounds 6x Ring Dips 12x Pistols 36x Double Unders UB

FERIADO

WOD – EMOM EMOM 18’ Dos 0’ aos 6’ 3x Muscle Ups 4x Squat Snatch @40/25 Dos 6’ aos 12’ 2x Muscle Ups 3x Squat Snatch @50/35 Dos 12’ aos 18’ 1x Muscle Ups 2x Squat Snatch @60/45

WOD – Team For Time 100x Box Jumps (50/50) 100x Kettlebell Russian Swing @28/20 (50/50) 50x HSPU (50/50) 100x Walking Lunges (De Braço dado) 100x Down and Ups Syncronizados