SÁBADO

A. General (5 min)

2 min easy Bike + 2 rounds:

10 Air Squats

10 Ring Rows

10 Hollow Rocks

5 Burpees.

B. Specific (5 min)

Pull-up and kip prep: 2 x 5 Kip Swings + 3 Pull-Ups

2 x 3 Burpee Pull-Ups (practice the jump to the bar).

Strict Pull-Up + Hollow (Skill)

EMOM 10 (alternate)

Odd: 3-5 Strict Pull-Ups @ RPE 7

Even: 20-30 sec Hollow Hold

Score: Quality reps

Scaled: Banded Strict Pull-Ups or Ring Rows - Tuck Hollow.

For Time - 21-15-9

Cal Row

Burpee Pull-Ups

Time cap 14 min

Rx (M / W): Bar 6 in above standing reach

Scaled: 15-12-9 - Burpee + Jumping Pull-Up

Stimulus: Fast and short (RPE 8-9) to close the deload week; row hard, then steady burpee pull-ups. Aim 8-12 min.

Score: Time (or reps at cap)

Hamstring stretch 1 min/side

Chest/shoulder stretch 1 min

Pigeon 1 min/side + easy breathing

Zone 2 - 40 min Run or Bike

40 min easy Run or Bike (no rowing, used in the WOD)

Zone 2 - RPE 3-4

HR 60-70% max; nasal / conversational.

Score: Distance/Cal + Avg HR