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′: Thruster
In 10′
3 Rounds
8/8 Ktb/Db Front Squat
8/8 Ktb/Db Push Press
5/5 Ktb/Db Thrusters
Metcon
15′: Metcon (AMRAP – Rounds)
EMOM (15x)
1. 10 Alternate Ktb/Db Hang Squat Clean
2. 10 Alternate Ktb/Db Snatch
3. 6/6 Ktb/Db Shoulder Press
Score = rounds completos