Warm up

Mobility

2 rounds of;

30single unders
10 spidermam
30 single undes
10 Air squat
30 single unders
5 handswalk push up

Tecnical

Thruster

Wod

For time ;

21/ 15/ 9

Thruster ( 30 / 15 kg)

100 Single unders no intervalo de cada round !!

By out ;

For time ;

800 meters medball Run

Recovery;
Muscle stretching