10 polichinelos agachando (pernas afatadas)
20 leg swing cada perna
20 chutes frente
40 butter kikcs
força
3 rounds
10 goblet squat 3:1
8/8 cossak squat
45" squat hold parede
rest 1 min entre as series
wod
10` max voltas
20 double unders
2 HSPU
20 double unders
4 HSPU
20 double unders
6 HSPU
.... (HSPU aumenta de 2 em 2)