WODs

a) mobility 4min
2min each
handwalk + scorpion
sasmon stretch + instep rotation stretch

b) warm up 5min
2 rounds
200m row
4 ring row
8 push ups
12 russian swings

c) skill work ring muslce up 5-10min

d) conditioning 20min
amrap 20min
200m row
2 rounds of "Nate"
2 ring muscle ups
4 kipping handstand push ups
8 kettlebell swings 32/24

a) mobility 3min
1min samson stretch
1min instep rotations
1min hand walks

b) warm up 4min
1min lunges
1min down ups
1min plank hold
1min bike

c) conditioning
emom 30min
1. 10-20 (jumping) lunges
2. 8-12 burpees
3. 15-25 sit up
4. 10-15 bike
5. rest

a) mobility 5min
ROM drills

b) warm up 6min
in teams of 2
3 rounds
A: 12 ring rows
B: 6 deadlifts (empty bar)
6 hang cleans
6 shoulder to overhead

c) team conditioning 35min
in teams of 2 for time

6 rounds
15 deadlifts 60/40
15 pull ups

into

6 rounds
12 hang power cleans 60/40
12 c2b pull ups

into

6 rounds
9 shoulder to overhead 60/40
9 bar muscle ups

a) mobility 4min
1min warrior squats
1min reverse snow angel
1min samson stretch
1min glute bridge

b) warm up 6min
12,9,6 for quality
squats
push ups
row

c) front squat 12min
build to a heavy 2 rep pause front squat (2sec in bottom)

d) open conditioning 15min
CF open 15.5
27,21,15,9 reps for time
thrusters 40/30
cal row

a) mobility 5min
1min kneeling lat stretch
1min scorpions
1min samson stretches

b) warm up 6min
emom 6min
1. 5 ring row + 5 push ups
2. ski

c) pulling strength 10min
1. max (c2b) pull ups
2. on the 2:00 x 3
60% pull ups

d) conditioning 20min
emom 20min
1. max cal ski
2. max burpees

a) mobility 5min
ROM drills

b) warm up 6min
5 rounds
5 squats
3 push ups
1 power clean (build in weight each set)

c) benchmark conditioning 30min
""Holleyman""
30 rounds for time
5 wall balls
3 handstand push ups
1 power clean 100/70

compare to 20.02.20