WODs

a) mobility 3min
1min each
handwalk push ups
kneeling lat stretch
scorpions

b) warm up 5min
in teams of 2
2 rounds each
4 muscle clean & press
6 ring rows
partner does burpees

c) team conditioning 35min
in teams of 2
10 rounds for time
6 clean & jerks 60/40
8 bar muscle ups / jumping bar muscle ups / c2b pull ups
10 syncronized bar facing burpees

a) mobility 4min
1min each
sumo sqaut stretch
lateral squat stretch
alternating calf stretch
hip circles

b) warm up 3min
3min for quality
30 rope jumps
10 air squats

c) back squat 15min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) conditioning 15min
for time
150 wall balls 9/6
emom (starting at 0:00)
30 double unders

a) mobility 4min
1min each
handwalk + push ups
inverted hamstring stretch
instep rotation
plank shoulder taps

b) warm up 5min
5-4-3-2-1 reps for quality
renegade rows
double db deadlifts
double db hang snatches

c) functional body building 12min
emom 12min (3 rounds)
1. max db floor press
2. max db plank rows
3. max db romanian deadlifts
4. rest

d) conditioning 15min
10-8-6-4-2 reps for time
wall walks
devils press 20/15

a) mobility 5min
line drills

b) warm up 6min
for quality
200m run
10 ring row
10 front squats (empty bar)
200m run
10 ring row
10 shoulder press (empty bar)

c) benchmark conditioning 25min
"Daniel"
50 pull ups
400m run
21 thrusters 40/30
800m run
21 thrusters 40/30
400m run
50 pull ups

d) midline accessory 6min
in teams of two
amrap 6min
15 sit ups
partner hold plank

a) mobility 4min
1min each
scorpion
hip crossover
samson stretch
plank to push ups

b) warm up 5min
2 rounds
10 shoulder press (empty bar)
10 straight leg sit ups
10 step overs
10 lunges

c) push jerk 12min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) conditioning 18min
for time
50 handstand push ups
50 toes to bar
50 db step overs 20/15
50 db overhead lunges 20/15*
*performed with one dumbbell overhead and one dumbbell in front rack

a) mobility 5min
ROM drills

b) snatch warm up 10min

c) power snatch 12min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) conditioning 18min
30-20-10 reps for time
cal row
power snatches 40/30
burpees over the rower