1. SKILL (TÉCNICA)

#gymnastic

1. every 1:30 for 7:00:

5 reps strict chest-to-bar pull-ups

2. every 2:00 for 10:00:

12/9 calorie row or bike

9 unbroken kipping or butterfly chest-to-bar pull-ups

2. WOD (WORKOUT OF THE DAY)

#metcon – individual 

“basic play”

7 rounds for time of:

5 strict HSPU

7 front squats 155-105lb

9 american kettlebell swing 70-53lb

3. ACCESSORY (PÓS TREINO)

#core conditioning

every 3:00 for 15:00

15/12 calorie assault bike

max sust. parallele L-sit

VAMOS COM TUDO!