WODs

a) mobility 4min
1:00 each
elbow instep rotation
down dog to seal
scorpion
lat stretch on box

b) warm up 5min
12,9,6,3
step overs
ring rows
good mornings (empty bar)

c) power snatch 15min
build to a heavy set of 5

d) conditioning 12min
amrap 12min
9 box jump overs 60/50
6 chest to bar pull ups
3 power snatches 60/40kg

Beat the Coach: 10+16

a) warm up & mobility 6min
line drills

b) conditioning 32min
6 rounds for time
1000 m bike / 400 m ski
100m farmers carry 20/15kg
200 m run
12 deadlifts 80/55kg

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

b) warm up 6min
on the 3:00 x 2 rounds
10 air squats
10 push ups
10 sit ups
remaining time row

c) front squat 12min
3x8 @65%
1x max reps @65%

1-2 min rest between sets.

d) conditioning 15min
on the 3:00 x 5 rounds
toes to bar
dumbbell thrusters 20/15kg
max calorie row

round 1: 18 reps
round 2: 15 reps
round 3: 12 reps
round 3: 9 reps
round 5: 6 reps

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
scorpion

b) warm up 5min
2 rounds
10 ring rows
10 push ups

into

2 rounds
10 good mornings (empty bar)
10 press (empty bar)

c) power clean & push jerk 12min
work up to a heavy double

d) conditioning 18min
for time
50 burpees
25 strict pull ups
30 clean & jerks 60/40kg
25 strict pull ups
50 burpees

a) mobility 3min
1:00 each
pass throughs
overhead squats
calf stretch

b) warm up 6min
3 rounds
50 single unders
100m run
10 overhead squats (empty bar)

c) overhead squat 12min
build to a heavy set of 5

d) conditioning 18min
for time
30 overhead squats 40/30kg
150 double unders
600m run

rest 2 min

600m run
150 double unders
30 overhead squats 40/30kg

a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
hand walk + push up

b) warm up 8min
2 rounds
1:00 row
1:00 lunges
1:00 bike
1:00 press (empty bar)

c) conditioning 34min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-20 jumping lunges
3. 10-15 cal bike
4. 10-20 push press 20/15
5. rest