Warm up: 3x Good morning – 10 Hollow Arch – 10 Hip extension – 20 Mobility Skill: Push Jerk 5×1 Wod: 15-12-9 Snatch Overhead squat Rx 60/35 Scale 40/25

Warm up: 3x Shoulder press – 10 L-Sit up – 15 Toes to Ring – 7 Mobility Skill: Front squat 5/4/3/1/1/1 Wod: Emom 20’ M1 – Med ball Cleans – 10 M2 – Burpees – 15/12 M3 – 5 TTB / 8 DB Snatches M4 – Abmat – 25 M5 – 5/3 Wall Walk

Warm up: 3x 100m – Run 5 – Inch worms 10” – Super man Mobility Skill: Handstand Push ups 15-20’ de prática Wod: 4 Rounds For Time: 40 Double Unders 5 Power Cleans 200m – Run Rx 70/40 Sc 50/30 Fit 20/15

Warm up: Amrap 5’ 10 Push ups 10 Squats 20 Double Unders Mobility Skill: Back squat 5 70% 4 75% 3 80% 1 84% 1 87% 1 90% Wod: For Time 75 Wallballs 6-9-12-15 Chest to bar Globet Squat

Warm up: 3x Shoulder Raises – 10 Scapula Push Ups – 10 Hollow Rock Hold – 10” Wall Squat – 5 Mobility Skill: Cluster Rx 6×1 Scale/Fit 5×3 Wod: 12-9-6 Burpee over Bar Front Squats Rx 60/40 Scale 40/30 12-9-6 Calories Row/bike/Ski Thruster Rx 40/30 Scale 30/20

Warm up: 3x Run – 100m Russian Twist – 20 L-Sit up – 10 Burpee – 5 Mobility Skill: Sumo Deadlift 5×2 Wod: 21-15-9 Snatch Run – 200m Rx 50/30 Scale 40/25

Warm up: Tabata 1 Air Squat Plank Tabata 2 Push Up Good Morning Mobility Skill: Pull up Wod: Amrap 15’ 50 Wallballs 20 Toes To Bar 10 Push Jerks Rx 60/40 Scale 40/25 Fit 20/15

Warm up: 3x Bear Crawl – 15m Ground to Overhead – 10 L-Sit – 10” Mobility Skill: Emom 10’ Hollow Rocks – 15 Thruster – 8 Wod: 15-12-9-6-3 Power Clean Handstand Push up

Warm up: 3x 20 – Jumping Jacks 15 – Push Press Mobility Skill: Front Squat + Back Squat 4x 4+8 Wod: 3 Rounds For Time: 5 Ring Muscle Ups 200m Run 30 Abmats 60 Double Unders

Warm up: 3x Overhead Squat – 10 Super Man – 15 Shoulder Taps – 16 Mobility Skill: Hang Power Snatch 4×3 Wod: Amrap 15’ 20 Sumo Deadlift High Pull 15 Push Press 10 Box Jump Overs