WODs

a) mobility 3min
1:00 each
elbow instep rotation
inverted hamstring stretch
kneeling lat stretch

b) warm up 6min
on every 1:30 x 4
10 good mornings (empty bar)
10 ring rows
remaining time bike / ski

c) deadlift 8min
1 x max deadlifts @ 75%

d) conditioning 22min
3 rounds for time
30/24 cal bike / ski
15 pull ups
30/24 cal ski / bike
15 deadlifts 85/60kg

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

b) warm up 5min
2-3 rounds
10 step ups
10 medball squat
10 medball push ups
10 straight leg sit ups

c) overhead squat 12min
3x3 pausing overhead squats @ 80%
(or heavier than last week)

3 sec bottom pause

d) conditioning 16min
amrap 16min
60 box jumps 60/50
50 wall balls 20/14
40 burpees
30 medball step ups
20 toes to bar

a) mobility & warm up 6min
line drills

b) clean & jerk 14min
work up to a heavy single

c) conditioning 10min
emom 10min
30 double unders
max clean & jerks 60/40kg

d) midline accessory 5min
3 sets
30 sec side plank rotations left
30 sec side plank rotations right
60 sec rest

a) mobility 3min
1:00 each
elbow instep rotation
scorpion
kneeling lat stretch

b) warm up 5min
1:00 row
1:00 push ups
1:00 bike
1:00 ring rows
1:00 ski

c) bench press + pull up 14min
3x3 bench press* @ 75-80%
7-14 strict pull ups (more than last week)

*5 seconds down

d) conditioning 19min
4 rounds
amrap 4min
40/32 cal row
max cal ski / bike

1 min rest

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

b) warm up 5min
on every 2:30 x 2
10 front squats (empty bar)
10 shoulder press
5 thrusters
5 burpees
remaining time row

c) back squat + handstand push up 14min
3x1 back squat*
6-12 strict handstand push ups (more than last week)

*start at 85% and build to heavy

d) conditioning 16min
for time
1500/1200 m row
30 burpees over the rower
60 thrusters 35/25kg

a) mobility 3min
1:00 each
elbow instep rotation
down go to seal
inverted hamstring stretch

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

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