WODs

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

b) warm up 5min
on every 2:30 x 2
10 elbow rotations
10 good mornings
5 burpees
remaining time row

c) power clean 10min
work up to a heavy set of 6 touch and go power cleans

d) conditioning 21min
amrap 21min
15/12 cal row
10 burpees over the rower
5 power cleans 70/50kg

1min rest between rounds

a) mobility 3min
1:00 each
pass throughs
overhead squats
lat stretch on dowel

b) warm up 4min
10 front squats (empty bar)
10 strict press
10 ring rows

into

10 overhead squats
10 push ups
10 ring rows

c) pausing front squat 12min
3x3 pausing front squats @ 80%

3 second bottom pause

d) benchmark conditioning 20min
0:00-10:00

"Fran"
for time
21-15-9
thrusters 40/30kg
pull ups

10:00-20:00

for time
9-15-21
overhead squats 40/30kg
ring dips

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

b) warm up 8min
2 rounds
1:00 plank push ups
1:00 row
1:00 kb deadlifts
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 1-3 wall climbs
2. 8-15 cal row
3. 10-20 kb high pulls
4. 8-15 cal bike
5. rest

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

b) warm up 6min
2 rounds
10 ring rows
10 db deadlifts
10 step overs
partner runs 200m

c) conditioning 35min
in teams of 2
5 rounds for time
400m run
4 rope climbs
50-40-30-20-10
db burpee step overs 22,5/15kg @ 50cm

a) mobility 3min
1:00 each
hand walk
scorpion
kneeling lat stretch

b) warm up 4min
3 rounds
10 good mornings (empty bar)
10 straight leg sit ups
10 air squats

c) deadlift 14min
4x5 deadlifts @ 70%

last set is max reps

d) conditioning 16min
for time
1-2-3-4-5-6-7-8-9-10
toes to bar
10-9-8-7-6-5-4-3-2-1
deadlifts 100/70 kg

15 air squats after each round

a) mobility & warm up 5min
1:00 each
samson stretch
row
hand walk
bike
elbow instep rotation

b) conditioning 40min
emom 40min
1: cal row
2: farmers carry 32/24kg (7,5m)
3: cal bike
4: rest