WODs

a) mobility 4min
10m each
samson stretch
instep rotation stretch
handwalk
table top stretch

b) warm up 5min
amrap 5min for quality
100m shuttle run (10m)
10 light kettlebell swings
10m broad jumps
10 single arm ring rows (5 each arm)

c) rope climb 8min
amrap 8min
rope climbs

d) conditioining 19min
5 rounds for reps
1:00 max shuttle runs (10m)
1:00 max dumbbell hang power snatches 20/15
1:00 box jump overs 75/60
1:00 rest

a) mobiulity 4min
1:00 each
sumo squat stretch
instep rotation
kneeling lat stetch
squat hold

b) warm up 5min
3 rounds for quality
15 squats
10 ring rows
5 burpees

c) back squat 15min
build to a heavy single

d) conditioning 15min
amrap 15min
6-12-18-4-30 etc wall balls 9/6
3-6-9-12-15 etc burpee pull ups

a) mobility 4min
1:00 each
90/90 stretch
handwalk
samson stretch
glute bridge

b) warm up 5min
3 rounds for quality
10 good mornings
10 push ups
50 single unders

b) deadlift 15min
build to a heavy single

c) conditioning 12min
for time
3 rounds
10 handstand push ups
10 dumbbell hang power cleans 20/15
50 double unders

1min rest (after 3 rounds)

3 rounds
10 handstand push ups
10 dumbbell shoulder to overhead
50 double unders

a) mobility 4min
1:00 each
pass through
dowel good morning
leg swing (30sec each)
dowel overhead squat

b) warm up 5min
3-4 rounds
5 tall muscle snatch (empty bar or dowel)
5 behind the neck push jerk
5 overhead squat

c) snatch complex 12min
for max load:
1 power snatch
2 squat snatches
3 overhead squats

d) conditioning 15min
amrap 15min
500/400m row
15 power snatches 35/25
15 overhead squats

a) mobility 4min
1:00 each
down dog to seal
curtsy squats
samson stretch
plank shoulder taps

b) warm up 6min
2 rounds
1:00 hand release push ups
1:00 box step overs
1:00 cal row

c) conditioning 32min
emom 32 (8 rounds)
1. 2-4 wall walks
2. 10-15 single dumbbell box step overs 50cm
3. 10-15 cal row
4. rest

a) mobility 4min
1:00 each
scorpion
handwalk
samson stretch
bird dog

b) warm up 5min
in teams of 2
amrap 5min
A: 1 round
5 burpees
5 kb deadlifts 24/16
5 sit ups
B: plank hold

c) team conditioning 30min
amrap 30min
5 burpees
10 kettlebell high pulls 24/16
15 sit ups

*partner switch on every minute