Warm up: Dinâmico + Mobilidade Skiil: Bench Press – 5×2 Alternar Toes to Ring – 4×8 Wod: 3 Rounds For Time: 400m – Run 15 – Toes to Bar 10 – Kb Swing Russian

Warm up: Amrap 5’ 5 – Hollow Rocks 10 – Push Ups 15 – Air squats Mobility Skill: Clean & Jerk Wod: Amrap 5’ 15 – Burpees over Bar 21 – Power Cleans 200m – Run Rest 2’ Amrap 5’ 15 – Burpees over bar 21 – Power Cleans 200m – Run

Warm up: Inchworms – 6 Scapula Pull Ups – 8 Banded Pull Aparts – 10 Burpees – 5 Mobility Skill: Shoulder Press 5×2 Wod: 4RFT 5 – Bar Muscle Ups 16 – Push Jerks (DB) 30 – Double Unders

Warm up: 3x Squat – 10 Strict Pull Up – 5 V-Sit up – 10 Mobility Skill: Back squat 5×3 Wod: Amrap 11’ DB Snatch – 20 Box Jump – 20 Hspu – 10

Warm up: Cap 6’ 4 – Dragon Flag 10 – Biceps Curl 10 – Triceps Extension Mobility Skill: Handstand walk Wod: For Time: 50 Wallballs 40 Push Ups 30 Pull ups 20 Cal Row

Warm up: 3x Run – 100m Russian Twist – 30 Mobility Skill: Power Snatch 4×2 Wod: Amrap 12’ Abmat – 30 Run – 200m Push Jerk – 10 Rx 60/35 Scale 40/25

Warm up: 3x Deadlift – 10 Good Morning – 10 Pull up Hold – 20” Mobility Skill: Deadlift 5×5 Wod: For Time: 1-2-3-4-5-6-7-8-9-10 Front Squat Double unders – 30

Warm up: 3x Thruster – 7 Hollow Arch – 12 Plank 30” Mobility Skill: Snatch Balance + Overhead Squat 4x 2+2 Wod: 21-15-9-3 Thruster Burpee Over Bar Rx 40/29 Scale 30/20

Warm up: Tabata Hollow Rocks 2x Lunge – 10 Shoulder Taps Mobility Skill: Push Jerk 5×2 Wod: 3 Rounds For Time: Front Rack Lunge – 20 Run – 400m Chest to Bar – 12 Rx 50/30 Scale 49/25

Warm up: 2x 12 – Burpees 10 – Good Mornings 3 – Wall Walks Skill: 3x Rope Climb – 2 Overhead squat – 3 Wod: 3RFT 20 – Clean & Jerk (DB) 50 – Abmat