Kamon – Kamon Start
Warm-up
5′: Full Body Warm-up 1 (No Measure)
10 Giros de ombros frente e trás
10 Giros de braço frente e trás
10 Toques no pé
10 Goodmorning mãos atrás da cabeça
10 Step + toque no pé
5 Inchorm + Superman
5 Flexões
5 Air Squat lento + 5 rápidos
5 Jumping Squat
30 Jumping Jacks
30 Mountain Climber
* Do as much you can do in the time given
Strength
10′: Deficit Handstand Push-ups
Build to 1RM of Deficit Strict Handstand Push-Up
Metcon
10′: Metcon (Time)
For Time CAP 7′
3x
10 Alternate Ktb/Db Hang Snatch
10 Burpees Over The Ktb/Db
Rest 3′
Metcon
9′: Metcon (AMRAP – Reps)
EMOM (9x)
30″ On / 30″ Off
1. Máx HSPU/ Pike Push up
2. Máx Ktb/Db Snatch
3. Máx Ktb/Db Swing