Warm up: 3x 5 Burpees 10 Hollow Arch 16 Shoulder Taps Mobility Skill: 4x 2 Clean High Pulls + 3 Squats Cleans Wod: 4 Rounds For Time: 50 Double Unders 6 Power Cleans Rx 70/45 Sc 50/30

Warm up: 3x Thruster – 10 Air Squats – 10 L-Sit Up – 10 Mobility Skill: 3×5 Push Press 3×5 Front Squat Wod For Time 20 – Power Snatches 25 – Strict Hspu 20 – Toes to Bar Rx 60/35 Sc 40/25

Warm up: 3x Jump Jacks – 20 Plank – 40” Skipping – 15m Mobility Skill: 4X10 Romanian Deadlift 4×10” L-Sit Skill: 4 Rounds For Time: 7 Power Snatches 14 Toes to Bar Rx 60/40 Sc 50/30 Fit 20/15

Warm up: 3x 15m Bear Crawl 10 Super Man 3 Dragon Flag Mobility Skill: Emom 10’ Par – 1 Rope climb (Rx legless) Ímpar – 16 Pistols Wod: For Time: 27-21-15-9 Step Box Db Row/Bike/Ski ou 200m Run

Warm up: 2x Hollow Rock – 10 Hollow Arch – 10 Hip Extension – 20 Shoulder Taps – 20 Mobility Skill: Complex – 5x 1 Power Clean + 1 Hang Power Clean + 1 Front Squat + 1 Thruster Wod: Amrap 12’ 30 DU 15 Thruster 30 DU 15 Chest to Bar Rx 40/25 Sc […]

Warm up: 3x V-Sit up – 10 Run – 100m Push up – 7 Mobility Skill: Shoulder press 3×5 Back squat 3×5 Wod: Amrap 15’ Run – 400m Push Jerk – 10 Rx 60/35 Sc 40/25

Warm up: 3x Good Morning (elástico) – 10 Wall Walk – 2 L-Sit – 15” Hip Extension – 20 Mobility Skill: Push Jerk 5×2 Alternar Remada Unilateral 5×10 Wod: Amrap 10’ 10 – Strict Hspu 15 – Box Jump Overs 20 – Kb Swings American Rx 28/20 Sc 16/12

Warm up: 3x 20 – Jumping Jacks 10 – Squats 20 – Russian Twist Mobility Skill: Back Squat 5×5 Wod: 4 Rounds For Time: Hang Snatch – 6 Toes to Bar – 10 Rx 60/30 Sc 40/25

Warm up: Amrap 6’ 20 Double Unders Skill: Bench Press 5×5 Wod: For Time: Buy in: 50 Db Snatches 100-80-60-40-20 DU 50-40-30-20-10 Abmat Sit ups

Warm up: Amrap 6’ 15 – Abmat Sit ups 10 – Front Squats 100m – Run Mobility Skill: Front Squat 5×3 Wod: 15-12-9 Ring Muscle ups Squat Cleans Rx 60/40 Sc 40/30