WODs

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

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

b) warm up 6min
in teams of 2
2 rounds
10 step ups
5 burpees
30 sec db front rack hold
partner rows

c) conditioning 32min
in teams of 2
amrap 32min
4 farmer's carry 22,5/15kg
8 cal row
12 db box step ups

a) mobility 3min
1:00 each
pass throughs
over head squats (dowel)
leg swings

b) warm up 5min
amrap 5min
10 good mornings (empty bar)
8 snatch grip behind the neck press
6 overhead squats
4 burpees

c) overhead squat 12min
3x5 pausing overhead squats @ 70%

3 sec bottom pause

d) conditioning 10min
amrap 10min
2-4-6... devils press 22.5/15kg
15 wall balls

e) bike intervals 6min
6 rounds for calories
20sec max effort bike
40sec rest

a) mobility 4min
1:00 each
elbow instep rotation
scorpion
calf stretch
kneeling lat stretch

b) warm up 6min
3 rounds
30 sec on / 10 sec off
ring rows
push ups
single unders

c) bench press + pull up 18min
4 sets
4 bench press* @ 70-75%
6-12 strict pull ups (more than last week)

5 second down

d) conditioning 12min
amrap 12min
8 db push jerks (r) 22,5/15kg
8 pull ups
8 db push jerks (l)
40 double unders

a) mobility 4min
1:00 each
samson stretch
hand walk
inverted hamstring stretch
hip crossovers

b) warm up 5min
amrap 5min
5 burpees
10 straight leg sit ups
15 good mornings (empty bar)

c) deadlift 12min
3x10 deadlifts @ 68%
last set is max reps

d) conditioning 15min
amrap 15min
5 deadlifts 100/70kg
10 toes to bar
15 burpees over the bar