WODs

a) mobility 3min
1:00 each
elbow instep rotation
inverted hamstring stretch
handwalk

b) warm up 6min
2 rounds
1:00 row
1:00 medball squat
1:00 down ups

c) back squat 10min
build to a heavy set of 10

d) conditioning 20min
for time
99 cal row
99 wallballs 20/14lbs
99 burpees

partition as needed

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

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

c) conditioning 34min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 10-20 kb high pulls
3. 10-20 v-ups
4. 10-15 cal bike
5. rest

a) mobility 4min
1:00 each
samson stretch
hand walk
elbow instep rotation
kneeling lat stretch

b) warm up 6min
amrap 6min
10 ring rows
10 step ups
10 push ups
partner runs 100m

c) conditioning 35min
in teams of 2
4 rounds
amrap 8min
buy in: 800m run
4 bar muscle ups / 8 pull ups
8 db box step overs 20/15kg
12 db hang clean & jerks 20/15kg

1min rest

a) mobility 3min
1:00 each
hand walk
inverted hamstring stretch
hip crossovers

b) warm up 6min
3 rounds
10/8 cal row
10 good mornings (empty bar)
10 sit ups

c) deadlift 15min
work up to a heavy single

d) conditioning 15min
10-9-8-7-6-5-4-3-2-1 reps for time
deadlifts 100/70kg
toes to bar

directly into

1,000/800m row

a) mobility 4min
1:00 each
hand walk
sumo squat stretch
elbow instep rotation
cossack squat

b) warm up 6min
2 rounds
10 scapula push ups
10 air squats
into
400m run
into
2 rounds
10 push ups
10 medball squats

c) bench press 12min
4 sets
12 bench press @ 70%

1-2 min rest between sets

d) conditioning 15min
5 rounds for time
25 wall balls 20/14lbs
100m famers carry 32/24kg

a) mobility & warm up 6min
line drills

b) power clean 10min
work up to a heavy set of 6 touch & go power cleans

c) conditioning 20min
amrap 20min
7 power cleans 60/40kg
7 burpees
200m run