Warm up: 2x Hollow Rock – 10 Hollow Arch – 10 Shoulder Taps – 10 Scapula Push ups – 10 Mobility Skill: Bench press 5×4 Romanian Deadlift 5×8 Wod: 6x A cada 3’ 10 Hspu 20 Single Db Box Steps Rx 25/20 Sc 15/10

Warm up: Tabata 1 Abmat Sit up Tabata 2 Ground to Overhead Mobility Skill: Front Squat 5×3 (80%) Alternar Hspu Hold 5×10” Wod: 3 Rounds For Time: 400mts Run 8 Power Cleans 10 Stric Pull ups Rx 60/40 Sc 50/30 Fit 20/15

Warm up: 3x Plank 40” Push up 8 Jumping Jacks 10 Mobility Skill: Push press 5×2 Alterna L-Sit 5×15” WOD: Amrap 15’ Push press – 10 Ktb Swing – 10 Kness to Elbows – 10

Warm up: Amrap 6’ V-Sit Up – 10 Super Man – 10 Burpee- 7 Skill: Emom 10’ M1 Snatch – 5 M2 Run 100/200mts Wod: Emom 15’ M1 50 Double unders M2 10 Burpees Target M3 30 Russian Twist M4 100/200mts Run M5 Rest

Warm up: 3x 10 Hollow Rocks 10 Hollow Arch 20 Hell Touch Mobility Skill: Bench Press 4×8 Alternar 1 Arm Ktb Row 4×8 WOD: For Time 30 Burpees 40 Wall Balls 800m Run 40 Wall Balls 30 Burpees

Warm up: Amrap 6’ Run 100m Grount to Overhead 10 Shoulder Taps 16 Mobility Skill: 3×5 Shoulder press 3×5 Push press WOD: 4 RFT 7 Strict Pull Ups 7 Toes to Bar 20 Thrusters Rx 35/25 Sc 25/15

Warm up: 21-15-9 L-Sit up Russian Twist Air Squat Mobility Skill: Back Squat 1×5 60% 1×3 70% 1×2 80% 1×1 85% 1x Heavy Wod: Amrap 11’ 75 Double unders 8 Hang Power Cleans Rx 80/60 Sc 50/30

Warm up: 3x 8 Overhead Squats 8 Good Morning 30” Plank Mobility Skill: 5x 1 Deadlift Snatch + 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat Wod: 3RFT Ktb Swing – 20 Abmat Sit Up – 40 Run – 400m

Warm up: 3x 15 Jumping Jacks 10m Bear Cralw 15 V-sit Ups Mobility Skill: Thusters 5×2 Hollow Rocks 5×15 WOD: Emom 15’ M1 15 Chest to bar M2 15 Wall Balls M3 15 Burpees M4 15 Db Squats M5 Rest

Warm up: Amrap 6’ 40” Plank 5 Jump Squats 5 Shoulder press 5 Front Squats Mobility Skill: Push Jerk 5×3 WOD: Time Cap 12’ 30 Box Jumps 30 Clean Jerks 30 Box Jumps 20 Clean Jerks 30 Box Jumps 10 Clean Jerks DB Rx 25/20 Sc 15/10