221014 ( meião! !)

Warm-up
3′ single under
3x
10 tuck-up
10 superman
10 push-up com paralette
4′ double under.

Skill
Transição de muscle-up
Isometria no dip.
Com pés no chão
Com joelho no chão
(Quem já faz acumule 10 muscle ups)

WOD
4 Rope climb
200m run
3 Rope climb
400m run
2 Rope climb
600m run
1 Rope climb
800m run.
(Rx+ legless)