Warm up: Dinâmico + Mobilidade. Skill: Deadlift: 3×3 75%/ 3×2 80%/ 3×1 85%. Wod: For Time: 100 Wallballs (20/14). *Cada quebra – RX – 6 Toes to Bar/ SCALE/FIT – 10 V-sit ups.

Warm up: Cap 6’: Shoulder Tap – 20/ Russian Twist – 20/ Pull Up Hold – 10”. Skill: Power Snatch 4×5. Wod: 4 Rounds For Time: 6 Strict Chest To Bar/ 10 Kettlebell Swing/ 200m – Run.

Warm up: Tabata: Air Squat/ Push up. Skill: Front Squat: 2×4 70%. 2×3 75%. 2×2 80%. Wod: Amrap 13’. 6 Strict Handstand Push Ups/ 12 Pistols/ 25 Abmats.

Warm up: Cap 5’: Wall Walk – 2/ Hollow Rock Hold – 15”/ Strict pull Up – 5. Skill: 5x: 2 Hang Power Cleans + 1 Push Jerk. Wod: 15-12-9: Push Jerk/ Back squat/ Cash out – 3’ Max Double Unders/ Single Unders. Rx 50/35. Scale 40/25.

Warm up: Dinâmico + Mobilidade. Skill: Shoulder press/ 5×1. Wod: For Time: 800 – Run/ 50 Toes to Bar/ 800 – Run.

Warm up: 3x L-sit – 10”/ L-sit up – 15/ Lunge -16. Skill: Deadlift/ 4×2. Wod: 21-15-9-3/ Deadlift (1/2 body weight)/ Burpee over bar.

Warm up: Cap 6’: Plank 1’/ Super man – 15/ Bear Crawl – 15m. Skill: Back squat/ 3×9 (64-68-72%). Wod: Amrap 11′: 11 – Bear Complexes/ 9 – Pull Ups/ Cash Out – 2001m – Row/Bike (Times 2, 3 ou 4). Rx 40/30. Scale 30/20.

Warm up: 20 – Mountain Climbers/ 20 – Shoulder Taps/ 20 – V-Sit Ups/ 20 – Jumping Jacks. Skill: Push jerk/ 5×3. Wod: 4 Rounds For Time: 40 – Double Unders/ 5 – Strict Handstand Push Ups/ 100m – Run/ 10 – Dumbbell Push Press (single arm).

Warm up: Cap 6’: Fortalecimento manguito – 10+10/ Remada unilateral – 10+10/ 100m – Run. Skill: 5x: 1 Rope Climb (avançados legless)/ 18-15 Cal Row/Bike/Ski/200 Run. Wod: For Time: 1.200m – Run/ 40 – Kb Swing Russian. Rx 28/24 Scale 16/12

Warm up: Cap 6’: Plank 30”+30” (3 apoios)/ Hip extension 15+15 (1 apoio)/ Indoor – 2. Skill: Emom 10’: 1) Box jump step down -20/ 2) Shoulder press – 15. Wod: 3 RFT: 20 Deadlifts/ 15 Hang Power Snatches/ Rx 50/30. Scale 40/20.