Warm up

Mobility

3 rounds of ;

Kettlebell Hello 10
Kettlebell slinghshot 10
Kettlebell Goblet squat 10

Tecnical

Overhead Squat

Strenght ;

7 x 3

Wod – Tempo

Dupla

Wod 1

21 15 9 6 3

Wall balls Synchronized Air squats ( 20 / 16 lbs )
Burpees Pull up

Rest 5’

Wod 2

21 15 9 6 3

Clean synchronized ( 50 / 35 kg )
Burpee over the bar synchronized

Recovery ;

Muscle stretching