Warm up: 3x Superman Rock 10 L-Sit Up 10 Shoulder Press 10 Mobility Skill: Tabata 1 Hollow Rock Rest 2’ Tabata 2 Muscle Clean Wod: 3 Rounds 15 Hang Squat Cleans 200m Run Rx 50/35 Sc 40/25

Warm up: 3x 10 Jumping Jacks 6 Snatch Pull (pvc) 6 Overhead Squats (pvc) Mobility Skill: Emom 8’ 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat Wod: Duplas 50 Power Snatches (A cada 2’ 8 burpees sincronizados). Rx 60/40 Sc 50/30 Fit 20/10

Warm up: Amrap 5’ Walkouts – 5 Spiderman – 10 V-Sit ups – -0 Mobility Skill: Back Squat 5×5 Wod: 10 Rounds For Time: 5 Strict Pull ups 10 Air Squats 20 Abmat Sit ups

Warm up: Amrap 5’ Indoor Run – 2 Jumping Jacks – 20 Side Plank – 15”+15” Mobility Skill: Split Jerk 4×3 Wod: Emom 20’ M1 – 15 Wall balls M2 – 10 Deadlift Kb M3 – 10 Toes to bar M4 – 10 Push press (db) M5 – 100m/200m Run

Warm up: 3x Plank 35” Bear crawl – 15m Mobility Skill: Back Squat 4×15 Wod: 4x A cada 2’ 60 Double Unders/100 Single Unders 8 Hspu

Warm up: 3x Russian Twist – 20 Super Man – 10 Hollow Rock – 10 Mobility Skill: Emom 8’ Pull up – 8 Wod: 3x 1’ Row/Bike/Ski 1’ Box Jump 1’ Abmat 1’ Snatch (DB) 1’ Rest

Warm up: Amrap 5’ Deadlift – 8 Push Up – 8 Good Morning – 10 Mobility Skill: Power Clean 5×2 Wod: Amrap 11’ Power Clean – 8 Push Jerk – 8 Rx 60/40 Sc 40/25

Warm up: 3x V-Sit Up – 10 Shoulder Press – 10 Squat – 8 Mobility Skill: Front Squat 5×2 Wod: 3x 400m Run 20 Kb Swing American

Warm up: 3x Good Morning – 10 Back Squat – 8 Hollow Rock Hold – 15” Mobility Skill: Push press 5×2 Wod: 4 Rounds For Time: 20 Cal row/ 20 Cal Bike / 15 Cal Ski ou 200m Run Push Jerk – 10 Rx 60/40 Sc 40/30

Warm up: Dinâmico + Mobilidade Skill: 5x 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat Wod: For Time: 15-13-11 Front Squat Strict Pull up Deadlift Rx 60/40 Sc 50/30