WODs

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
hip crossovers
scorpion

b) warm up 8min
2 rounds
1:00 row
1:00 sit ups
1:00 bike
1:00 single arm db swings

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-15 knees to elbows
3. 8-15 cal bike
4. 10-20 db snatches
5. rest

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

b) warm up 5min
in teams of 2
2 rounds
9 medball squats
6 medball press
3 burpees
partner rows

c) conditioning 35min
in teams of 2

4 rounds
30 wall balls 20/14lbs
10 synchro burpees

1000 m row

3 rounds
30 wall balls
10 synchro burpees

1000 m row

2 rounds
30 wall balls
10 synchro burpees

1000 m row

1 round
30 wall balls
10 synchro burpees

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

b) warm up 5min
on every 2:30 x 2
10 ring rows
10 alt. lunges
40 single unders
remaining time plank hold

c) conditioning 20min
amrap 20min
10 (chest to bar) pull ups
20 goblet step back lunges 24/16kg
30 sit ups
60 double unders

d) midline accessory 9min
emom 9min
1: 30 sec side plank / side
2. 40 sec wall sit
3. 50 sec bike

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

b) warm up 5min
3 rounds
10 elbow rotations
10 good mornings
10 plank push ups

c) clean complex 14min
work up to a heavy triple complex of
3 deadlifts
2 power cleans
1 hang power clean

d) conditioning 16min
9 rounds for time
9 deadlifts (bodyweight)
3 wall walks

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

b) warm up 5min
amrap 5min
10 push ups
10 ring rows
10 straight leg sit ups
10/8 cal row

c) bench press + pull up 15min
3 sets
3 bench press*
5 weighted pull ups

*start at 80%

d) conditioning 16min
for time
60/50 cal row
60 toes to bar

on every 2min (starting at 0:00)
10 burpees over the rower

a) mobility 4min
1:00 each
hand walk
samson stretch
scorpion
calf stretch

b) warm up 5min
on every 2:30 x 2
10 kb deadlifts / russian swings
10 step ups / box jump overs
remaining time bike / ski

c) conditioning 29min
4 rounds
amrap 5min
30 kettlebell swings 24/16kg
30 box jump overs
max cal bike / ski

3 min rest