Warm up: 3x Hollow Rock – 10/ Hollow Arch – 10. Skill: Ring muscle up. Wod: Amrap 9’/ 3,3,6,6,9,9,12,12/ Hspu/ Toes to bar.

Warm up: 3x: 20 – Abmat/ 40” – Squat (isom.)/ 15 – Ring row. Skill: Back squat: 6×2 5” – Descida/ 1” – Pausa no final. Wod: 3 Rounds For Time: 60 Air Squats/ 50 Double Unders/ 15 Hang Power Cleans. Rx 60/40 Scale 40/25

Warm up: Amrap 6’: 15m Bear Crawl/ 10 Hand release push ups/ 10 Jumping lunges. Skill: Snatch grip push press/ 5×3. Wod: 5 Rounds: 1’ Db push jerk (single arm)/ 1’ Db overhead reverse lunge (single arm)/ 1’ Cal row/bike/ski/ 1’ Rest.

Warm up: Dinâmico + Mobilidade. Skill: Back squat 3×10. Wod: Emom 12’: 1) 4 Ring Muscle Ups/ 2) 15 Ktb Swings/ 3) 10 Hang Clean (DB).

Warm up: 3x; Hollow rock hold 15”/ Good morning 8/ Wall walk hold – 10”. Skill: Bench press/ 5×3. Wod: 4RFT: 350m Run/ 20 Med ball Cleans/ 20 Abmats.

Warm up: 3x: Jumping Jacks – 20/ Lateral Plank Walk – 6+6/ Broad Jumps – 8. Skill: Emom 8’: 1’ Max Strict Hspu/ 1’ Max Strict Toes To Bar. Wod: Amrap 13’: 30 Double Unders/ 15 Power Cleans/ 30 Double Unders/ 15 Power Cleans. Rx 50/35. Scale 40/25. Fit 20/15.

Warm up: 30 – Sit ups/ 20 – Squats/ 15 – Burpees/ 10 – Push ups/ 5 – Super man. Skill: Thruster/ 4×3 Overhead Squat/ 4×3. Wod: 3RFT: Burpee over bar – 5/ Back Rack Lunge – 10/ Pull ups – 15.

Warm up: 4x: Prancha – 30”/ Ativação Escapular – 10/ Rotação interna e externa do ombro – 10+10. Skill: Complex 4x: 1 Power Snatch/ 1 Hang Power Snatch/ 1 Snatch Balance. Wod: Buy in: 600m Run/ 4RFT/ Db Snatch 10/ Chest to Bar 10/ Pistol 8/ Buy out: 400m Run.

Warm up: 3x: 100m Run/ 10 Ring Row. Skill: 4x: Strict Pull Up – Max reps. Deadlift – 3-3-3-3. Wod: Amrap 8’: 10 Cal (Bike/Row/Ski)/ 8 Hang Power Cleans. Rx 50/30. Scale 40/20.

Warm up: Amrap 6’: Hip Extensio – 20/ Donkey Kicks – 20/ Shoulder Taps – 20. Skill: Emom 10’: 1) L-sit up – 20/ 2) Reverse Lunge – 20. Wod: Open 16.5: 21-18-15-12-9-6-3/ Thrusters/ Burpees. Rx 40/25. Scale 30/20.