WODs

a) mobility / warm up 4min
1:00min each
scorpions
row
handwalks + push ups
row
rower pike ups

b) push press 12min
for total load
5 sets of 4

c) conditioning 18min
amrap 6min
60 deadlifts 50/35
max cal row

into

amrap 6min
45 hang power cleans 50/35
max cal row

into

amrap 6min
30 shoulder to overhead 50/35
max cal row

a) mobility / warm up 5min
1:00 shuttle run (10m)
10m samson stretches
1:00 shuttle run
10m handwalks
1:00 shutlle run
10 scapula retractions

b) weighted chin ups 10min
for total load
5 sets of 4

c) conditioning 25min
10 rounds for time
5 strict pull ups
10 hr push ups
200m run

"

a) mobility 4min
1:00min each
pass throughs
dowel good mornings
leg swings (30s each)
overhead squats

b) warm up 5min
3 rounds for quality
5 overhead squats (empty bar)
5 good mornings
50 single unders

c) overhead squats 15min
for total load
5 sets of 4

d) conditioning 15min
amrap 15min
15 overhead squats 40/30
30 db hang power snatches 20/15*
60 double unders

*switch arms every 5 reps

a) mobility 4min
1:00 each
cat cow
instep rotation
handwals
scorpions

b) warm up 4min
1 round
1:00 bike
1:00 kb deadlifts
1:00 ski
dip support hold (until failure)

c) conditioning 35min
emom 35min (7rounds)
1. cal bike
2. kb high pull 32/24
3. cal ski
4. (ring) dip

a) mobility 4min
A/B: 1:00 ankle stretch on box (30s each)
B/A: front squat hold
1:00 hands on box shoulder stretch

b) warm up 5min
in teams of 2
1 round for quality
A/B: 250/200m row
B/A: box jumps / step ups
then
A/B: 5 press + 5 front squat + 5 thrusters
B/A: row

c) team conditioning 35min
4 rounds
1000m row
42 box jump overs 60/50
24 thrusters 40/30

a) mobility 3min
1min each
scorpions
handwalks
instep rotations

b) warm up 3min
for quality
1:00 bike
1:00 burpees
1:00 tall muscle cleans

c) conditioning 25min
for time
5 rounds
15/12 bike
10 burpees

5min rest

5 rounds
10 power cleans 60/40
10 burpees

d) accessory 8min
2-3 sets
8-12 barbell roll outs
30-60s side plank / side