WODs

a) warm up 5min
2 sets
45"on/15"off
row
instep stretch + rotation/handwalk + push up
b) strength 10min
work up to a 1rm power snatch
c) conditioning 16min
8 rounds
for time
16/11cal row
8 double db hang power snatches 15/10
2 wall walks

rx+ 20/15

a) warm up
3 rounds
40"on/10"off
jumping jacks
handwalk
dynamic bridge

b) skill: db push press

c) conditioning
emom 30min
1. 12 db push press
2. 12 knee raises/toes to bar
3. 12 box jump overs
4. 12/8cal ski
5. rest

Endurance
a) warm up
10 sumo squat stretch
5 handwalk + push up

b) conditioning
2 sets
3min row
20"rest
2min row
20" rest
1min row
20"rest
30"row
2min rest

3min rest

2 sets
3min bike
20"rest
2min bike
20"rest
1min bike
20"rest
30"bike
2min rest

a) warm up
2 rounds
teams of two as a relay
200m run
10 alt instep stretch + rotation
5 barbell good mornings
5 backsquats (unloaded bar)
5 ring rows
5 handwalk + push ups
b) conditioning
for time
800m run
80 sumo deadlift high pulls 40/30
80 push ups
160 sit ups
80 pull ups
80 thrusters 40/30
800m run

a) warm up 5min
line drills
b) clean complex 10min
work up to a heavy complex
2 power clean + 2 push jerks
c) conditioning 18min
3 rounds
amrap 3min
25/20cal bike
10 double hang power cleans 20/15
max double db burpees 20/15
3min rest

a) warm up 6min
2 sets
45"on/15"off
row
down ups
samson stretch
b) conditioning 23min
for time
80/60cal row
40 alt backrack lunges 50/35
40 burpees over bar
40/30cal row
20 alt frontrack lunges 50/35
20 burpees over bar
20/15cal row
10 alt overhead lunges 50/35
10 burpees over bar
c) midline 10min
3 sets
45"on/15"off
barbell turkish sit ups
side plank hold/side

a) warm up 5min
3 rounds
4 down ups
6 handwalk + push ups
8 ring rows
b) skill ring muscle up
c) conditioning
"Nate"
amrap 20min
2 ring muscle ups
4 handstand push ups
8 swings 32/24

scale strict pull ups, pike push ups, hand release push ups