DT DT DT DT DT

2x 3x 2x
10 Strict Pullups 20" Prancha lateral D Back Squat 2 TGU D
10 Double DB Standing Bent Over Row 6 Dragon fly (sobe e desce) 2x8-10-60% 6 banded pull down 2x
10 Single Arm Lat Pulldown (cada lado) 20" Prancha lateral E 2x6-70% 2 TGU E 30-60" Deadhang hold
10 Incline Dumbbell Curls 12 ghd reverse leg lift + max hold 2x4-80% 15'' L-SIT 5 Lateral raise + 5 front raises

3x
Emom 9' 50"on 10"off 10 Barbell Bench Press
Max Shuttle run 10 Alt. Incline DB Bench
emom 9' Max Farm carry Snatch Balance + ohs c pausa 12 Incline Bench DB Chest Fly
3 Wall Walks + 6 Face wall hspu Max Sandbag carry 4x 2+2 60%+ 10 Bent-Over Two-Arm Dumbbell Triceps
20-50'' hs hold free ou normal

2x
15 kbs
3-5x 15 C2b
400m run 15 Hspu
12 double db bench press rest3' Emom 28
21-18-15-12 400m run 2x 2 legless
Calorie row 15 ghd 12 kbs 12 ohs 75/65
Thruster (75/55) 400m run 12 bmu 15/10 cal bike ou row
5-10m hsw (par pirueta impar free hspu) Rest 2' 12 s.hspu Rest