281114 (meião)

Warm-up
3x
10 Ring row
10 minhoca no lugar
10 parallete shooting through
10 air squat

Skill
Rope climb
(Legless)

WOD
3′ AMRAP
Rope climb
Rest 1′
3′ AMRAP
Clean & Jerk (40/30)
Rest 1′
3’AMRAP
Burpee
Rest 1′
3’AMRAP
Box Jump.