Kamon – Kamon Start
Warm-up
5′: Kamon Play Warm-up (No Measure)
Weightlifting
6′: Metcon (No Measure)
E2MOM (3X)
Ktb/Db Single Leg Glute Bridge
3×12-15
Single Leg Glute Bridge https://www.youtube.com/watch?v=tiZWu8faIkM
Metcon
18′: Metcon (Time)
On a running clock 18′
0′ até 2′
max burpee over the Ktb/Db
2′ até 4′
rest
4′ até 10′
18-12-6
Ktb/Db thruster
Ktb/Db hang power clean
10′ até 12′
rest
12′ até 18′
21- 15-9
Ktb/db Squat clean (Goblet Position)
push up
Burpee Over The Bar https://www.youtube.com/watch?v=H6N_xZpDXJM
Kettlebell Thruster https://www.youtube.com/watch?v=lpckX8ZtzxM
Single Arm Kettlebell Hang Clean https://www.youtube.com/watch?v=ZuTKcP6vtfI
Medball Clean https://www.youtube.com/watch?v=KVGhkHSrDJo&t=11s
Push Ups https://www.youtube.com/watch?v=0pkjOk0EiAk
Core
5′: L-sit hold
Acumular Max L-Sit Hold
L-Sit Hold https://www.youtube.com/watch?v=kugEPHI5DC4