Warm up: Tabata 1 Hollow Rock Tabata 2 Hollow Arch Mobility Skill: Butterfly Pull up/ Chest to Bar Wod: 10 RFT 10 Push Ups 15 Air Squats

Warm up: Amrap 6’ Kb Swing (unilateral russo) – 10 Wall Walk – 2 Alter. Single Leg V ups – 20 Mobility Skill: Amrap 10’ Kb Snatch – 10 Yoke – 15m Wod: Amrap 5’ 200m Run 15 Power Cleans Rest 1’ Amrap 5’ 60 Double Unders 12 Single Arm Db Shoulder Press

Warm up: 3x 5 Burpees 10 Lunges 15 Hollow Rocks Mobility Skill: Overhead Squat 5×3 Abmat Sit Up 5×20 Wod: 21-15-9 Chest to Bar Front Squat Rx 70/50 Sc 40/25

Warm up: 3x Hip Extension – 25 Good Morning – 10 Shoulder Press – 5 Mobility Skill: Shoulder press 3×10 Back squat 3×10 Wod For Time: 40 – Db Step Box Jump Overs 40 – Db Snatches Rx 27,5/20 Sc 15/10

Warm up: Dinâmico + Mobilidade Skill: 3×10 Bench Press + Deadlift Wod: Amrap 11’ Hang Clean & Jerk (1db) – 20 Toes to bar – 10 Abmat Sit Up – 25 Rx 27,5/20 Sc 15/10

Warm up: 3x 100m Run 5 Overhead Squat 5 Snatches Mobility Skill: 5x 1 Power Snatch + 1 Hang Power Snatch + 1 High Hang Snatch Wod: 5RFT 5 Power Snatches 200m Run Rx 60/40 Sc 50/30

Warm up: 3x L-Sit up – 10 Russian Twist – 30 Hollow Arch – 10 Mobility Skill: Push Press 5×2 Wod: 3 RFT: 70 Double Unders 8 Push Jerk Rx 60/40 Sc 40/30

Warm up: Amrap 6’ Ground to Overhead (plate) – 7 Plank – 30” Air Squat – 5 Push up – 5 Mobility Skill: Squat Clean 5×3 Wod: 8 RFT 7 Strict Pull Ups 10 Db Squats 7 Hspu Rx 25/20 Sc 15/10

Warm up: 3x 8 – Snatches 8 – Overhead Squats 15 – Banded Pull Aparts Mobility Skill: Cada 1:30” X 5 1 Deadlift Snatch + 2 Hang Power Snatches + 1 Squat Snatche Wod: Amrap 9’ 6 – Hang Power Snatches 9 – knees to Elbows Rx 60/35 Scale 40/20

Warm up: Dinâmico + Mobilidade Skill: Cada 1’ x 7 1 Clean High Pull + 2 Power Cleans + 1 Hans Squat Clean Wod For Time: 350m Run 5 Power Cleans 10 Front Squat 5 Power Cleans 350m Run Rx 70/50 Sc 40/25