WODs

a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
down dog to seal
scorpion

b) warm up 4min
tabata (8 intervals)
hollow rocks / hold
arch rocks / hold

c) strong(wo)man conditioning 34min
in teams of 2
for total reps

amrap 7min
sled push 60/40kg

2min rest

amrap 7min
farmer carry 2x32/24kg

2min rest

amrap 7min
sled drag 80/60kg

2min rest

amrap 7min
double db overhead carry 15/10kg

a) mobility 3min
1:00 each
samson stretch
down dog to seal
scorpion

b) warm up 5min
3 rounds
0:30 straight leg sit ups
0:30 lunges
0:30 push ups

c) bench press 10min
max unbroken bench press @ 85%

to technical failure

d) conditioning 18min
for time
30 toes to bar
30 front rack lunges 60/40kg
30 toes to bar

on the minute (starting at 0:00)
6 burpees over the bar

a) mobility 4min
1:00 each
hand walk + push up
samson stretch
elbow instep rotation
calf stretch

b) warm up 8min
2 rounds
1:00 step ups
1:00 row
1:00 plank
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 box jumps
2. 8-15 cal row
3. 10-20 push press 20/15 kg
4. 8-15 cal bike
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
calf stretch

b) warm up 7min
2 rounds
100m run
10 kb deadlifts
5 burpees
partner bikes

c) conditioning 35min
on every 7:00 x 5
400 m run
30/27/24 cal bike
20 swings 32/24kg
max synchro burpees

a) mobility 3min
1:00 each
sumo squat stretch
kneeling lat stretch
calf stretch

b) warm up 5min
3 rounds
10 air squats
30 single unders
10 ring rows

c) front squat + pull up 15min
max unbroken front squats @ 80%

to technical failure

3-4 sets
5-10 strict pull ups

d) conditioning 15min
for time
21 pull ups
42 double unders
21 front squats 50/35 kg
42 double unders
18 pull ups
36 double unders
18 front squats
36 double unders
15 pull ups
30 double unders
15 front squats
30 double unders

a) mobility 3min
1:00 each
samson stretch
hand walk
hip crossovers

b) warm up 6min
on every 2:00 x 3
10 lunges
10 scapula push ups
10 plank push ups
remaining time handstand hold

c) strict handstand push up 10min
3-4 supersets
5-10 strict handstand push ups
10-15 push ups

d) conditioning 20min
amrap 20min
40 sit ups
30/24 cal row
20 db goblet reverse lunges 22.5/15 kg
10 db push jerks (right)
10 db push jerks (left)