WODs

a) warm up
2 rounds
teams of two as a relay
200m run
10 alt instep stretch + rotation
5 barbell good mornings
5 backsquats (unloaded bar)
5 ring rows
5 handwalk + push ups
b) conditioning
for time
800m run
80 sumo deadlift high pulls 40/30
80 push ups
160 sit ups
80 pull ups
80 thrusters 40/30
800m run

a) warm up 5min
line drills
b) clean complex 10min
work up to a heavy complex
2 power clean + 2 push jerks
c) conditioning 18min
3 rounds
amrap 3min
25/20cal bike
10 double hang power cleans 20/15
max double db burpees 20/15
3min rest

a) warm up 6min
2 sets
45"on/15"off
row
down ups
samson stretch
b) conditioning 23min
for time
80/60cal row
40 alt backrack lunges 50/35
40 burpees over bar
40/30cal row
20 alt frontrack lunges 50/35
20 burpees over bar
20/15cal row
10 alt overhead lunges 50/35
10 burpees over bar
c) midline 10min
3 sets
45"on/15"off
barbell turkish sit ups
side plank hold/side

a) warm up 5min
3 rounds
4 down ups
6 handwalk + push ups
8 ring rows
b) skill ring muscle up
c) conditioning
"Nate"
amrap 20min
2 ring muscle ups
4 handstand push ups
8 swings 32/24

scale strict pull ups, pike push ups, hand release push ups

a) warm up 6min
amrap 6min
200m run
10 sumo squat stretch
5 down dog & seal
b) strength 15min
4 sets
4 backsquats >75%
into
amrap >82%
c) conditioning 15min
amrap 15min
200m run
15 sit ups
10 frontsquats 50/35

a) warm up 6min
amrap 6min
200m run
10 down dog & seal
10 ring rows
b) strength 10min
every 45sec
for 10 rounds
1 power snatch >90% of 3rm
c) conditioning 16min
5 rounds
for time
40 double unders
20 ball slams 20/15
10 chest to bar pull ups

scale single unders (x2), 15/10; pull ups, ring rows