Warm up: 21-15-9-3 Abmat Super man Hip extension Mobility Skill: Bench press 5×5 Wod Amrap 15’ 16 Pistols 10 Hang Power Cleans 200m Run Rx 60/40 Scale 40/25

Warm up: 3x 5 Kip Swings 40” Plank 100m Run Mobility Skill: Back squat 3×15 Wod: 15-10-5 Toes To Bar Wallballs Hang Power Snatches 100 Double Unders 5-10-15 Toes to Bar Wallballs Hang Power Snatches Rx40/25 Scale 30/20

Warm up: 3x 5 Burpees 10 Hollow Rocks 15 Jumping Jacks Mobility Skill: Thruster 5×2 Wod: Buy in: 400m Run 3 Rounds 20 V-Sit ups 15 Chest To Bar 10 Push Press

Warm up: 3x 20 – Sit ups 16 – Reverse Lunges 10” – L-Sit Mobility Skill: Deadlift 5×2 Wod: For Time: 60 Wall balls 40 Toes to Bar 20 Back squats 10 Ring muscle ups

Warm up: Dinâmico + Mobilidade Skill: Front Squat 5×2 Wod: Duplas A cada 2’ – 200 ou 100m Run 60 Snatches

Warm up: 3x Broad Jump – 15m Deadlift – 7 Hip extension – 20 Mobility Skill: Sumo Deadlift High Pull 5×3 Wod: Amrap 15’ 15 Kb Swing 30 Push ups 45 Squats

Warm up: 3x Run – 200m Shoulder Press – 6 Mobility Skill: Push Jerk 5×2 Wod: 21 Burpees 7 Toes to Bar 7 Chest to Bar 7 Bar muscle ups Diretamente… 3 Rounds 9 Power Cleans 9 Push Jerks Rx 50/35 Scale 40/25

Warm up: 3x V-Sit Up – 15 Air Squat – 15 Thruster – 10 Mobility Skill: Back Squat 5×5 Wod: Amrap 11’ Buy in: 100 Abmats Box Jump – 30 Db Snatch – 20

Warm up: 3x 15m – Bear Crawl 15 – Hollow Rocks 10 – Super Man Mobility Skill: Hang Clean & Jerk 5×2 Wod: 7 RFT Squat Clean – 5 Double unders – 20 Toes to bar – 5

Warm up: 3x Russian Twist – 26 Hollow Arch – 10 Push up – 7 Skill: 2.000m Run Wod: 5 Rounds For Time: 15 – Deadlifts 10 – Power Cleans 5 – Thrusters Rx 50/30 Scale 40/25