WODs

a) mobility 4min
warrior squats
barbell ankle stretch
kneeling lat stretch
plank shoulder taps

b) warm up 4min
2 rounds
15/12 cal row
5 thrusters (empty bar)
5 ring rows (1st) scapula pull ups (2nd)
5 burpees

c) conditioning 30min
on the 2:00 x 15
15/12 cal row
amrap
7 thrusters 35/25
7 pull ups
7 burpees

a) mobility / warm up 5min
line drills

b) long conditioning 35min
6 rounds for toptal reps
1:00 abmat sit ups
1:00 farmers carry 20/15 (10m)
1:00 walking lunges (10m)
1:00 shuttle runs (10m)
1:00 box jumps 60/50
1:00 rest

a) mobility / warm up 4min
1:00min each
scorpions
row
handwalks + push ups
row
rower pike ups

b) push press 12min
for total load
5 sets of 4

c) conditioning 18min
amrap 6min
60 deadlifts 50/35
max cal row

into

amrap 6min
45 hang power cleans 50/35
max cal row

into

amrap 6min
30 shoulder to overhead 50/35
max cal row

a) mobility / warm up 5min
1:00 shuttle run (10m)
10m samson stretches
1:00 shuttle run
10m handwalks
1:00 shutlle run
10 scapula retractions

b) weighted chin ups 10min
for total load
5 sets of 4

c) conditioning 25min
10 rounds for time
5 strict pull ups
10 hr push ups
200m run

"

a) mobility 4min
1:00min each
pass throughs
dowel good mornings
leg swings (30s each)
overhead squats

b) warm up 5min
3 rounds for quality
5 overhead squats (empty bar)
5 good mornings
50 single unders

c) overhead squats 15min
for total load
5 sets of 4

d) conditioning 15min
amrap 15min
15 overhead squats 40/30
30 db hang power snatches 20/15*
60 double unders

*switch arms every 5 reps

a) mobility 4min
1:00 each
cat cow
instep rotation
handwals
scorpions

b) warm up 4min
1 round
1:00 bike
1:00 kb deadlifts
1:00 ski
dip support hold (until failure)

c) conditioning 35min
emom 35min (7rounds)
1. cal bike
2. kb high pull 32/24
3. cal ski
4. (ring) dip