WODs

a) mobility & warm up 6min
line drills

b) clean complex 10min
emom 10min
1 power clean + 1 front squat + 1 squat clean

start light/moderate and add weight each minute

d) conditioning 18min
for time
30 power cleans 70/50kg
600m run
20 front squats
600m run
10 squat cleans
600m run

a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
calf stretch

b) warm up 5min
on every 2:30 for 2 rounds
50 single unders
10 step ups
remaining time row

c) benchmark conditioning 40min
"9/11"
for time
2001 m row
343 double unders
110 db box step ups 50cm
2977 m row

a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
hand walk
scorpion

b) warm up 5min
1 round
1:00 ring rows
1:00 row
1:00 db deadlift
1:00 push ups
1:00 sit ups

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 jumping pull ups
2. 8-15 cal row
3. 10-20 db hang clean & jerks
4. 10-20 sit ups
5. rest

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

b) warm up 6min
amrap 6min
in teams of 2
10 air squats
8 push ups
6 down ups
partner runs 100m

c) conditioning 30min
in teams of 2
3 rounds
600m plate run 20/15kg
50 burpees over the bar
40 thrusters 40/30kg

a) mobility 3min
1:00 each
samson stretch
inverted hamstring stretch
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings (empty bar)
10 step ups
remaining time row

c) deadlift 12min
on the 3:00 x 4
5 deadlifts @ 80-85% (across)

d) conditioning 18min
3 rounds
amrap 4min
500/450 m row
25 deadlifts 80/60kg
max box jumps 60/50
2min rest

a) mobility 4min
1:00 each
elbow instep rotation
sumo squat stretch
down dog to seal
scorpion

b) warm up 5min
amrap 5min
10 ring rows
10 sit ups
10 push ups
10 air squats

c) conditioning 35min
5 rounds for time
40 sit ups
3 rounds of "Cindy"
200 m farmers carry 20/15 kg

1 round of "Cindy"
5 pull ups
10 push ups
15 air squats