Warm up: 3x Shoulder Taps – 20 Mountain Climber – 20 Plank – 1’ Mobility Skill: Front Squat 5×5 Wod: 3 Rounds For Time: 400m Run 30 Abmat Sit ups 10 Push Jerks Rx 60/40 Sc 40/25 Fit 20/10

Warm up: Voltado para o wod Mobility Skill: Cluster 4×1 Wod: Open 19.5. / Time Cap 20’ 33-27-21-15-9 Thruster Chest To Bar Rx 43/29 Sc 29/20

Warm up: 3x Reverse Lunge – 10 Hollow Arch – 10 Banded Pull Aparts – 10 Mobility Skill: Emom 10’ Abmat Sit Up – 25 Wall ball – 20 Wod: 3 Rounds 20 Hang Clean & Jerk (DB) 18 Overhead Lunges (DB) 16 Toes To bar

Warm up: Amrap 5’ Plank – 40” Farmers walk – 30m Hspu Hold – 15” Mobility Skill: Deadlift 5×2 Wod: 5 Rounds: 3 Hang Power Snatches 9 Push Ups 15 Air Squats

Warm up: 21-15-9 Jumping Jacks Hollow Rocks Push ups Mobility Skill: Split Jerk 5×2 Wod: 21-15-9 Thrusters Run – 350m Rx 40/25 Sc 30/20

Warm up: 3x Ground to Overhead – 9 Shoulder Press – 8 L-Sit Up – 13 Mobility Skill: Back Squat 5×3 (80% Pr) Wod: 3 RFT 100 Double Unders 10 Hang Power Cleans Rx 60/40 Scale 40/30

Warm up: Específico para o WOD Mobility Skill: Específico para o WOD Wod: Time Cap 12’ 3 Rounds 10 Cleans 12 Bar Facing Burpees Rest 3’ 3 Rounds 10 Bar Muscle ups/ Pull ups 12 Bar Facing Burpees Rx 40/30 Scale 30/40

Warm up: Dinâmico + Mobilidade Skill: Front squat 5×1 Wod: 3 Rounds: A) 100m Run + 7 Power snatches + 7 Overhead squats B) 200m Run + 25 Abmats C) 100m Run + 7 Thrusters Rx 40/25 Scale 30/20

Warm up: Amrap 5’ Good morning – 10 Banded Pull aparts – 10 Inchworms – 5 Mobility Skill: Bench press 5×5 Hollow Rocks 5×8 Wod: 2 RFT 20 Box jumps 20 Toes To bar 20 Db Snatches 5 Rope climbs

Warm up: 3x Push press (plate) – 10 L-Sit up – 10 Russian Twist – 20 Mobility Skill: Deadlift 4×5 Wod: Duplas 5 Rounds (4’) 20 Burpees over bar 12 Deadlifts 10 Hang Power Cleans 6 Push Jerks