Warm up: Amrap 6’ Push up – 5 Super man – 10 V-sit up – 10 Mobility Skill: Hang Power Snatch 5×3 Wod: Amrap 15’ 20 Dumbbell Snatches 9 Bar Muscle Ups 20 Db Squats Rx 25/20 Sc 20/10

Warm up: 3x Bear Crawl – 15m Hollow Rock Hold – 15” Jump Squat – 10 Mobility Skill: Emom 12’ M1 – 100/200m Run M2 – Plank M3 – 5/8 Ring Dip Wod 3RFT Push Press – 10 Double Unders – 80 Abmat Sit Ups – 60 Rx 50/30 Sc 40/25’

Warm up: 4x 100m Run 20 Russian Twist Mobility Skill: Thruster 4×2 Alternar L-Sit 4×10” Wod For Time: 28-18-15-12-9 Ktb Swing (Russo) Thruster Barra Rx 35/25 Sc 20/15 Ktb Rx 32/24 Sc 20/16

Warm up: Cap 5’ Farmers Walk – 30m Dragon Flag – 5 Plank – 30” Mobility Skill: Complex – Cada 2’ x 5 4 Deadlifts + 3 Hang Power Cleans + 2 Push Jerks Wod: For Time: 21-15-9-6 Box Jump Overs Chest to Bar

Warm up: 21-15-9-6 Hollow rock Super man Jumping Jacks Mobility Skill: Overhead squat 5×2 Tríceps (plate 5×5 Wod: 30-20-10 Dumbbell Power Snatch Run – 400mts Rx 27,5/20 Sc 20/10

Warm up: 3x L-Sit up – 10 Russian Twist – 20 Burpee – 5 Mobility Skill: Push Press 5×2 Barbell Biceps curl 5×5 Wod: 2:00x 6 50 Double Unders 12 Toes To Bar

Warm up: 3x Air Squat – 10 V-sit Up – 15 Push up – 6 Mobility Skill: Back squat 5×2 (85%) Plank 20”+20” (3 apoios) Wod: 4 Rounds Hspu – 10 Front Squat – 10 Rx 60/40 Sc 40/25

Warm up: 3x Banded Pull Aparts – 20 Lunge – 10 Jumping Jacks – 20 Mobility Skill: Emom 10’ M1 Hollow Rock – 20 M2 Hollow Arch – 20 Wod: Amrap 10’ Deadlift – 5 Abmat Sit Up – 35 Ktb Swing – 30

Warm up: Amrap 6’ 100m Run 4 Turkish Get up Mobility Skill: Split Jerk 5×3 L-Sit up 5×10 Wod: 6 RFT: 5 Toes to Bar 5 Clean & Jerk Rx 80/50 Sc 40/25 Fit 30/15

Warm up: Amrap 5’ Good Morning – 10 Thruster – 5 L-Sit – 10” Mobility Skill: Bench Press 5×5 Romanian Deadlift 5×5 Wod: For Time: Hang Power Snatch – 10 Burpee Over The Bar – 21-15-9 Rx 60/40 Sc 40/20