WODs

a) mobility 4min
1min each
scorpions
handwalks
sasmons
30s hollow hold

b) warm up 4min
1 round
1min jumping in to dip support
1min bike (cal)
1min db hang snatch
1min row

conditioing 35min
emom 35min (7 rounds)
1. 15-30sec dip support hold
2. 10-15cal bike
3. 5-10 devils press
4. 10-15cal row
5. rest

a) mobility 6min
in teams of 2
1-2min each
squat stretch with plate
partner shoulder stretch 1
partner shouder stretch 2

b) warm up 5min
in teams of 2
1 round each
A: 100m easy run
B: 10 shoulder press + front squat hold*
A: 100m easy run
B: 10 front squat + overhead hold*

*until partner return from running

c) team conditioning 35min
in teams of 2
50-40-30-20-10 reps for time
shoulder to overhead 40/30
front squats
*400m run after each round

a) mobility 5min
ROM drills

b) clean warm up 10min

c) clean complex 12min
build to heavy complex
1 power clean
1 squat clean

d) conditioning 16min
3 rounds x amrap 4min
27/21 cal row
21 power cleans
15 burpee box jump overs 60/50

2min rest between rounds

round 1: 50/35
round 2: 40/30
rond 3: 30/25

a) mobility
1min each
down dog to seal
kneeling lat stretch
scorpion
plank hold

b) warm up 5min
for quality
100m run
10 shoulder press
100m
10 straigt leg sit ups
100m run
10 ring rows

c) push press 12min
for total load
5 sets of 5

d) conditioning 16min
amrap 16min
100m run
max unbroken toes to bar
100m run
max bar muscle ups / pull ups

a) mobility
1min each
pass throughs
sasmon stretch
warrior squats
dowel overhead squats

b) snatch / overhead squat warm up 10min

c) overhead squats 12min
for total load
5 sets of 5

d) conditioning 20min
every 4 min until 75 reps
500/400m row
15 overhead squats 30/20
max power snatches 30/20

a) mobility
1min each
table top bridge
scorpions
calf stretches
rower pike ups

b) warm up 6min
for quality
100m run
50 single unders
10 push ups / kneeling push ups
100m run
20 single unders
10 pike push ups / push ups
100m run
20 single unders
10sec n2w handstand hold

c) handtand walk 10min
3 rounds
20 n2w shoulder taps
10 kick ups (free / against wall)
5-10m handstand walk / 1 handstand walk around the box

b) conditioning 20min
for time
1000m run
100 double unders
50 hanstand push ups
100 double unders
1000m run