Warm up: Mobilidade + Dinâmico Skill: Emom 10’ M1 Ktb Swing – 15 M2 Burpee – 10 Wod: Emom 15’ M1 Db Snatch 20 M2 Db Squat – 15 M3 Abmat sit up – 20 M4 Run – 100/200mts M5 Rest

Warm up: Tabata 1 Canoinha Tabata 2 Prancha Lateral Mobility Skill: Front Squat 1×5 60% 1×3 70% 1×2 75% 1×1 80%/85% Alternar Bench press Db 5×5 WOD: 2’ x 5 9 Overhead Squats 8 Strict Hspu 5 Toes to Bar Rx 50/30 Sc 40/20

Warm um: 3x 15 Banded pull aparts 15 Banded shoulder raises 7 Burbees Mobility Skill: Ring Muscle Up Wod: Buy in: 800m Run 3x 35 Wall Balls 10 Strict Pull Ups

Warm up: 3x 20 Double Unders 15 Air Squats 15 L-Sit Ups Mobility Skill: Push Jerk 5×2 (75/80% Pr) Wod: 3 RFT 60 Double Unders 30 Air Squats 20 Push Jerks (1Db) Rx 27,5/20 Sc 15/10

Warm up: 3x 5 Hand Release Push ups 10 V-Sit Ups 15 Jumping Jacks Mobility Skill: Endurance 4x 400m Run Rest 1’ Wod: Time Cap 9’ 21-15-9 DB Clean & Jerk Handstand Push up Rx 27,5/20 Sc 20/15

Warm up: 3x 10 Squats 15m Bear Crawl 40” Plank Mobility Skill: Back Squat 1×5 (60%) 2×3 (70%) 2×2 (80%) Alternar Shoulder Press 5×2 Wod: Emom 15’ M1 100/200m Run M2 60 D.U. / 80 S.U. M3 20 KTB M4 100/200m Run M5 20 Wall Balls

Warm up: Amrap 6’ 2 Run Indoor 10 L-Sit Ups 2 Run Indoor Mobility Skill: Bench Press 5×5 Ring Dip 3×5 Wod: For Time: 2,2,4,4,6,6,8,8,10,10 Snatch Burpee over Bar

Warm up: Tabata 1 Abmat Sit ups Tabata 2 Russian Twist Mobility Skill: Handstand Walk Wod: 3 RFT: 200m Run 8 Push Jerk 16 Deadlifts Rx 70/50 Sc 50/30

Warm up: 5x 5 Squats 5 Push ups 5 V-Sit ups Mobility Skill: Front Squat 1×5 (60%) 2×3 (70%) 2×2 (80%) Wod Amrap 10’ 6 Stric Pull ups 3 Squats Cleans Rx 80/60 Sc 50/30 Fit 20/15

Warm up: 3x 15m Bear Crawl 10 Hollow Rocks 15 Jumping Jacks Mobility Skill: Preparação para o Workout Wod Amrap 20’ 4 Thrusters 6 Toes to Bar 24 Double Unders Rx 40/30 Sc 20/10