WODs

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

b) warm up 5min
on every 2:30 x 2
10 ring rows
10 push ups
10 step ups
remaining time row

c) bench press + pull up 15min
3 sets
3 bench press*
8-16 strict pull ups (more than last week)

*start at 78% and build

d) conditioning 14min
3 rounds for time
500m row
12 burpees
21 box jumps 60/50

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
inverted hamstring stretch
scorpion

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

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-20 push press (20/15kg)
3. 8-15 cal bike
4. 10-20 swings
5. rest

a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
sumo squat stretch
calf stretch

b) warm up 6min
1:00 row
partner holds plank
1:00 step ups
partner does burpees
1:00 air squats
partner holds bottom of squat

d) conditioning 32min
4 rounds for total reps
2:00 row (cal)
2:00 burpee box jumps
2:00 goblet squats 24/16kg
2:00 rest

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