WODs

a) mobility 3min
1:00 each
scorpion
table top bridge
hip crossovers

b) warm up 6min
1 rounds
300m row
15 bench press (empty bar)
200m row
10 bench press (light weight)
100m row
5 bench press (moderate weight)

c) bench press 12min
on the 2:00 x 6 Sets:
5-3-1-5-3-1 reps

d) conditioning 20min
for time
800m row
80 sit ups
500m row
50 push ups
300m row
30 toes to bar

a) mobility 3min
1:00 each
instep rotation stretch
box shoulder stretch
back rack elbow rotations

b) warm up 5min
5-4-3-2-1 reps
5 clean deadlifts
5 tall muscle clean
5 press
5 front rack barbell step ups

c) clean & jerk 12min
build to heavy single for the day

d) conditioning 15min
10-9-8-7-6-5-4-3-2-1 reps for time
db power cleans 20/15
db push press
db box step overs

a) mobility 4min
1:00 each
pass through
sumo squat stretch
half kneeling adductor stretch / side

b) warm up 5min
1 round
1:00 ring rows
1:00 overhead suqats (empty bar / dowel)
1:00 single unders
1:00 burpees
1:00 bike

c) overhead squat 12min
on the 2:00 x 6 Sets:
5-5-3-3-1-1
*start at 70-75% and build from there

d) conditioning 17min
3 rounds for total reps
1 min pull ups
1 min overhead squats 35/25
1 min double unders
1 min burpees
1 min bike
1 min rest

a) mobility 3min
1:00 each
handwalk
sumo squat stretch
samson stretch

b) warm up 8min
emom 8min
kb deadlifts
bike
squats
plank shoulder taps

c) conditioning 34min
emom 34min (7 rounds)
1. 15-20 swings
2. 10-15 bike
3. 15-25 jumping squat
4. 10-15 db plank row
5. rest

a) mobility 2min
2:00 partner adductor stretch
2:00 partner shoulder stretch (1min each)

b) warm up 5min
in teams of 2
amrap 5min
5 straight arm burpees
5 ketlebell deadlifts 32/24
parnter holds deadhang

c) conditioning 25min
in teams of 2
amrap 25min
2-4-6-8-10 etc
(jumping) pull ups
burpees
kettlebell high pulls 32/24

a) mobility 3min
1:00 each
sumo squat stretch
samson stretch
back rack elbow rotation

b) warm up 5min
1 round
16 air squat
8 front squat (empty bar)
40 single unders
16 lunges
8 overhead lunges (empty bar)
40 crossovers / single unders

c) front squat 15min
5-4-3-2-1 reps
start at 70% and build to a heavy single

d) conditioning 12min
amrap 12min
8 dumbbell snatches (r)
8 alt overhead lunges (r)
8 dumbbell snatches (l)
8 alt overhead walking lunges (l)
40 crossovers