Warm up: 3x Air Squat – 11 Push up – 8 Sit Up – 10 Mobility Skill: Shoulder Press 5×5 Wod: 3 RFT: Snatch (DB) – 10 Toes To Bar – 15 Walking Lunge – 20

Warm up: 3x Dragon Flag – 5 Cossack Squat – 10 Scap Retractions – 10 Mobility Skill: Cluster 5×1 Wod: 3 Rounds For Time: Romanian Deadlifts -12 Abmat Sit Ups – 25 Front Rack Lunges – 10 Rx 50/30 Sc 40/25

Warm up: Dinâmico + Mobilidade Skill: Tabata 1 Canoinha Tabata 2 Prancha Lateral Wod: Amrap 10’ Sumo Deadlift High Pull – 8 Burpee Over Bar – 8 Run – 100m Rx 50/39 Sc 40/25

Warm up: Amrap 5’ Plank – 40” Pull Up Hold – 10” Lunge – 16 Mobility Skill: Back Squat 5×2 (caixote) Wod: 3 Rounds: 60 Double Unders 45 Air Squats 10 Push Press Rx 50/30 Sc 40/25 Fit 20/15

Warm up: 3x 15 – Sit Ups 12 – Hollow Arch 7 – Thrusters (plate) Mobility Skill: Handstand Push Up Wod: 4 RFT 7 – Hang Squat Cleans 350m – Run Rx 70/40 Sc 40/30 Fit 20/15

Warm up: 3x L-Sit – 10” Farmer’s Walk (Ktb/Db) – 100m Overhead Squat (pvc) – 7 Mobility Skill: Power Snatch Emom 6’ Rx 6×1 Sc/Fit 4×3 Workout: 9-7-5 Ring Muscle ups Squat Snatches Rx 61/43 Scale 40/25

Warm up: 3x Strict Pull Ups – 5 Air Squats – 15 Bear Crawl – 15m Mobility Skill: 5x 1 Power Clean 1 Front Squat 1 Push Jerk Workout: 3 Rounds For Time: 400m Run 3 Power Cleans + 3 Front Squat + Push Jerks Rx 70/40 Sc 40/30

Warm up: 3x Ktb Swing – 10 Hollow Rock – 10 Globet squat – 10 Mobility Skill: Deadlift 5×1 Wod: 3 RFT 12 Deadlifts 12 Box Jumps Overs Rx 100/70 Sc 50/30

Warm up: Amrap 6’ 30 D.U. / 60 S.U. 8 Hand Release Push ups 10 V-Sit Ups Mobility Skill: Push Press 3×3 2×2 1×1 Wod: Amrap 5’ 10 Hspu 50 D.U. Rest 1’ Amrap 5’ 10 Lunges c/ (db) 50 D.U.

Warm up: 3x Burpee – 7 Super man – 10 Plate pull Aparts – 10 Mobility Skill: Power Clean 5×2 Wod: 20-15-10-5 Power Clean Toes To Bar Rx 60/40 Sc 50/30