WODs

a) mobility 3min
1:00 each
pass through
dowel lat stretch
dowel leg swings (30s each)

b) warm up 5min
40 dowel hops
20 dowel sit ups
30 dowel hops
15 scapula pull ups
20 dowel hopd
10 ring rows
10 dowel hops
5 pull ups

c) weighted strict pull ups 12min
build to a heavy set of 3 reps

d) conditioning 12min
30-20-10 reps for time
ring dips
power snatches 40/30

a) mobility 4min
1:00 each
kneeling forearm stretch
front rack stretch
handwalk
calf stretch

b) warm up 5min
2 rounds
200/180m row
5 good mornings (empty bar)
5 tall muscle cleans
5 hang muscle cleans

c) hang power clean 12min
build to a heavy single

d) conditioning 14min
amrap 14min
2000/1800m row
150 double unders
max distance handstand walk / wall walks

a) mobility 4min
1:00 each
scorpion
down dog and seal
warrior squat
back rack elbow rotation

b) warm up 3-5min
1-2 rounds
8 push ups
40sec plank hold
8 press (empty bar)
40sec barbell overhead hold
8 push press
40sec squat hold

c) push press 12min
build to a heavy set of 10 reps

d) conditioning 15-18min
for time
80 alt db plank rows 20/15
80 db front squats
80 toes to bar
*partition however you'd like

a) mobility 3min
1:00 each
hip crossover
handwalk + push up
instep rotation

b) warm up 6min
emom 6min
1. 30sec (plate) hollow hold
2. row
3 5 burpees + 5 db hang muscle snatches (each arm)

c) conditioning 32min
emom 32min (8 rounds)
1. 10-20 plate sit up
2. 10-15 row
3. 8-12 single db devils press
4. rest

a) mobility 3min
1:00 parter adductor stretch
1:00 partner shoulder stretch (each)

b) warm up 6min
in teams of 2
amrap 6min
A: 1 round
5 burpees
10 ring rows
15 squats
B: ski (increasing pace each round)

c) team conditioning 35min
amrap 3min x 9 rounds
30 wall balls 9/6
20/15cal ski
max burpees pull ups

1:00 rest between amraps

a) mobility 3min
10m each
samson
inverted hamstring stretch
instep rotation
handwalk

b) warm up 5min
100m shuttle runs
then
3 rounds
10 kb deadlifts
8 kb russian swings
6 reverse goblet lunges
then
100m shuttle run

c) deadlift 12min
build to a heavy set of 10 reps

d) conditioning 15min
amrap 15min
10 kb snatches (5 each arm) 24/16
10m single arm kb overhead walking lunges 24/16
100m shuttle run (10m)