WARM UP
dynamics exercises, bodyweight movements and fun!

SKILL / STRENGHT / WL
PJ
Tecnica and then Onde x3

5 3 1 70-75-80 %
5 3 1 75-80-85%
5 3 1 80-85-90%

WOD
3RFT
400 m RUN
21 DL (100/80)
12 BURPEES OTB