Kamon – Kamon Start
Warm-up
5′: Full Body Warm-up 3 (No Measure)
10 Escorpiões
10 Extensões de tronco
10 Apoios para frente e para trás no punho
10 Apoios pro lado e pro outro no punho
10 Mãos nos ombros e giros para trás e para frente
10 Pike push up
10 Walk to plank
10 Shoulder taps
10 Ativações de escápulas
20 Mountain climbers
* Do as much as you can in the time given
Weightlifting
8′: Metcon (Time)
For Time CAP 8′
7-6-5-4-3-2-1
Ktb/Db Hang Power Snatch
Burpee
8′: Metcon (No Measure)
E2MOM (4X)
1. 10 Alternate Ktb/Db Hang Power Snatch
2. 5/5 Ktb/Db Shoulder Press
Strength
10′: Closed-Grip Bench Press
10′ E2,5MOM (4X)
10/10 @ Ktb/Db
*mxs tempo 30X1