WODs

a) mobility 2min
0:30sec each
partner shoulder stretch
partner back stretch

b) warm up 5min
in teams of 2
3-5 rounds each
A: single unders / double under practice
B: 1 round
5 ring rows
4 deadlifts (empty bar)
3 tall muscle cleans
2 strict press

c) team conditioning 30min
amrap 30min

6 rounds
5 pull ups
4 deadlifts 60/40
3 hang power cleans
2 push jerks

200 double unders

6 rounds
5 pull ups
4 deadlifts
3 hang power cleans
2 push jerks

200 double unders

6 rounds
5 pull ups
4 deadlifts
3 hang power cleans
2 push jerks

200 double unders

max rounds
5 pull ups
4 deadlifts
3 hang power cleans
2 push jerks

*partner switch after each completed round

a) mobility 4min
1:00 each
sumo squat stretch
instep rotation stretch
scorpion
clamshell plank (30sec each side)

b) warm up 6min
emom 6min
1. bike
2. 5 push ups + 10 squats + x step ups

c) back squat / ring dip 15min
3-5 supersets
A: 1-3 back squats @ 75-80%
B: 40-50% of unbroken strict ring dips*
*first set is unbroken for reps

d) conditioning 16min
emom 16min (8 rounds)
1. 15/12 cal bike
2. max burpee box jump over 60/50

a) mobility 4min
1:00 each
sasmon stretch
curtsy sqaut
handwalk
superman hold

b) warm up 4min
amrap 4min
40m shuttle run
20m walking lunges
10m burpee broad jumps

b) turkish get up 8min
build to a heavy
dumbbell turkish get up

c) long conditioning 25min
for time
20m single arm farmers carry
2 single arm devils press
2 dumbbell overhead lunges
40m single arm farmers carry
4 single arm devils press
4 dumbbell overhead lunges
....
200m single arm farmers carry
20 single arm devils press
20 dumbbell overhead lunges

dumbbell 20/15

a) mobiity 4min
1:00 each
90/90 stretch
handwalk
samson
bird dogs

b) warm up 5min
3 rounds
8 ring rows
8 good mornigs (empty barbell)
8 push ups
8 sit ups
8 squats

c) deadlift / strict pull ups 15min
5 supersets
A: 1-3 deadlifts @ 75-80%
B: 40-50% of unbroken strict pull ups*
*first set is unbroken for reps

d) conditioning 16min
on the 4:00 x 4
400m run
max body weight reps

1. pull ups
2. push ups
3. sit ups
4. squats

a) mobility 5min
rom drills

b) warm up 5min
3-5 rounds
5 snatch grip deadlifts (empty barbell)
5 tall muscle snatches
5 burpees

c) power snatch complex 15min
build to a heavy complex:
1 power snatch + 2 hang power snatch

d) conditioning 15min
8 rounds for time
8 power snatches 40/30
8 bar facing burpees

a) mobility 4min
1:00 each
pass through
scorpion
dynamic lat stretch
prone behind the neck press

b) warm up 5min
3 rounds
250/200m row
10 shoulder to overhead
dowel presses (1st round),
dowel push presses (2nd round),
dowel push jerks (3rd round)

c) strict press / handstand push ups 15min
5 supersets
A: 1-3 strict presses @ 75-80%
B: 40-50% of unbroken handstand push ups / push ups
*first set is unbroken for reps

c) conditioning 15min
for total reps
amrap 6min
1000/800m row
max shoulder to overhead 50/35

rest 2 minutes

amrap 4min
500/400m row
max shoulder to overhead 50/35

rest 1 minute

amrap 2min
250/200m row 1
max shoulder to overhead 50/35