WODs

a) mobility 4min
1:00 each
elbow instep rotation
down dog to seal
calf stretch
kneeling lat stretch

b) warm up 5min
in teams of 2
2-3 rounds
10 ring rows
10 good mornings
partner runs 100m

c) conditioning 30min
in teams of 2
amrap 30min
1 rope climb
10 deadlifts 80/55kg
100m run

a) mobility 3min
1:00 each
elbow instep rotation
dynamic hamstring stretch on box
sumo squat stretch

b) warm up 5min
on every 2:30 x 2
10 air squats
10 step ups
10 db swings (5/side)
remaining time row

c) front squat 10min
max unbroken front squats @ 85%

to technical failure

d) conditioning 15min
amrap 15min
30/24 cal row
20 alt. hang db snatches 22.5/15kg
10 db box step ups 60/50cm

e) accessory 5min
accumulate 50 pausing weighted glute bridges

a) mobility 3min
1:00 each
hand walk + push up
kneeling lat stretch
calf stretch

b) warm up 4min
amrap 4min
10 plank push ups
10 ring rows
40 single unders

b) skill work 6min
double under / crossover / triple under practice

c) benchmark conditioning 25min
"Annie"
for time
50-40-30-20-10
double unders
sit ups

directly into

5 rounds
30 push ups
10 strict pull ups

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
inverted hamstring stretch

b) warm up 5min
in teams of 2
2 rounds
10 elbow rotations
10 good mornings
10 strict press
partner bikes

c) power clean 10min
max unbroken touch and go power cleans @ 85%

*to technical failure

d) conditioning 14min
3 rounds
for total reps
1:00 power cleans 50/35kg
1:00 bike
1:00 push jerks
1:00 bike
1:00 rest

e) accessory 5min
amrap 5min
strict handstand push ups (for quality)

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