230414

Warm-up
1300m run
3x
1′ prancha
30″ rest

Skill (18′)
30″-1′ prancha de push-up -> 10 push-ups
30″-1′ prancha com pé na caixa
30″-1′ prancha pike position
30″-1′ prancha pike com pé na caixa
30″-1′ handstand hold
5 negative HSPU
5 kipping HSPU
5 strict HSPU

WOD
4x
AMRAP
30″ on 30″ rest
-Deadlift
-Hang power clean
-push jerk.