WODs

a) mobility 4min
1:00 each
hand walk + push up
elbow instep rotation
sumo squat stretch
kneeling lat stretch

b) warm up 8min
2 rounds
1:00 row
1:00 air squats
1:00 bike / ski
1:00 ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 15-30 wall balls
3. 8-15 cal bike / ski
4. 10-20 jumping pull ups
5. rest

a) mobility 4min
1:00 each
elbow instep rotation
hand walk + push up
calf stretch
hip crossovers

b) warm up 6min
in teams of 2
5 burpee step overs
10 db deadlifts
50m run
partner holds plank

c) conditioning 36min
in teams of 2
on every 9:00 x 4
800m run
40 synchro abmat sit ups
20 synchro db hang clean & jerks 22.5/15kg
max burpee box jump overs 60/50cm

a) mobility 4min
1:00 each
elbow instep rotation
sumo squat stretch
kneeling lat stretch

b) warm up 5min
on every 2:30 x 2
10 ring rows
10 air squats
10 strict press
remaining time row

c) front squat 12min
work up to a heavy set of 20

d) conditioning 18min
for time
1000/900m row
50 thrusters 20/15kg
30 pull ups
500/450m row
25 thrusters
15 pull ups

a) mobility 3min
1:00 each
hand walk
samson stretch
scorpion

b) warm up 4min
2 rounds
10 kb deadlifts
10 scapula push ups + 5 hr push ups
10/8 cal bike

c) conditioning 35min
5 rounds for time
30 kb swings 24/16kg
30 hand release push ups
30/24 cal bike

2min rest between rounds

a) mobility 4min
1:00 each
hand walk
elbow instep rotation
inverted hamstring stretch
hip crossovers

b) warm up 4min
amrap 4min
100m run
10 good mornings
10 straight leg sit ups

c) sumo deadlift 12min
work up to a heavy set of 20

d) conditioning 18min
for time
5 rounds
100m run
10 deadlifts 100/70kg

into

5 rounds
100m run
10 toes to bar

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

b) warm up 4min
tabata (20'' on / 10' off)
bike or ski
burpees
medball squats
medball press

c) conditioning 25min
for time
50/40 cal bike / ski
into
100 wall balls 20/14 lbs*
100 burpees*
into
50/40 cal ski / bike

*partition however

d) leg accessory 4min
tabata (20'' on / 10'' off)
medball wall sit