WODs

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

b) warm up 4min
1:00 each
burpees partner rows
step ups partner does alt. db deadlifts

c) conditioning 33min
in teams of 2
for total reps
5 rounds
90 sec on / 90 sec off
15 burpees
max cal row

3min rest

5 rounds
90 sec on / 90 sec off
20 box jumps
max db snatches 22.5/15kg

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

b) warm up 4min
1:00 each
straight leg sit ups
row
air squats
row

c) front squat 14min
build to a heavy single

d) conditioning 18min
for time
18-15-12-9-6-3
toes to bar
front squats 50/35kg
cal row

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
scorpion
calf stretch

b) warm up 4min
on every 2:00 x 2
50 single unders
10 scapula push ups + 5 push ups
remaining time bike / ski

c) conditioning 35min
6 rounds for time
50 double unders
25/20 cal bike / ski
10 db push press left 25/20kg
10 db push press right

1 min rest between rounds

a) mobility & warm up 5min
line drills

b) power clean 14min
build to a heavy single

c) conditioning 18min
3 rounds for time
400m run
12 power cleans 60/40kg
21 burpees

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

b) warm up 5min
2 rounds
10 ring rows
10 air squats
10 step ups
10/8 cal row

c) conditioning 25min
for time
150/120 cal row
90 pull ups
60 db box step ups 22.5/15kg

partition however

d) leg accessory 6min
6 sets
20 sec db goblet squats 22.5/15kg
10 sec rest

directly into

6 sets
20 sec wall sit
10 sec rest

a) mobility 3min
1:00 each
hand walk
elbow instep rotation
hip crossover

b) warm up 4min
on every 2:00 x 2
10 kb deadlifts
10 plank push ups
remaining time plank

c) bench press 14min
build to a heavy single

d) conditioning 16min
on the 2:00 x 8
9 kb swings 32/24kg
12 hand release push ups
21 sit ups
max cal bike / ski