WODs

a) mobility 4min
1min alt instep rotations
45sec reverse snowangels
1min handwalks
45sec (marching) plank

b) warm up 6min
in teams of 2
2 rounds each
10 straight leg sit ups
10 alt db deadlifts 20/15
partner rows

c) team conditioning 30-35min
in teams of 2
50,40,30,20,10 reps for time
toes to bar
alt db snatch 20/15
row (cal)

a) mobility 4min
1min samson
1min sumo squat
1min forearm stretch
1min alt bird dogs

b) clean warm up 10min

c) clean complex 10min
emom 10min
1 hang power clean +
1 hang cluster +
1 thrusters

d) conditioning 15min
21,15,9 reps for time
hang power cleans 40/30
thrusters
bar facing burpees

a) mobility 3min
1min sumo squat stretch
1min lateral squat stretch
1min calf stretch

b) warm up 6min
2 rounds
1min squats
1min ski
1min bike

c) back squat 15min
5 x 5 back squats > 70% of 1rm

d) conditioning 15min
4 rounds for max reps
1min ski
1min bike
1min ball slams 20/15
1min rest

a) mobility 4min
1min 90/90 stretch
1min elbow instep rotation
1min sumo squat stretch
1min lat stretch on box

b) warm up 5min
2-3 rounds
6 ring rows / strict pull ups
9 good mornings
12 step ups

c) deadlifts 15min
5 x 5 deadlifts > 70% of 1rm

d) conditioning 12min
amrap 12min
3,6,9, ... etc.
db hang squat cleans 20/15
chest to bar pull ups
box jump overs 60/50

a) mobility 4min
1min pass through
1min around the world
1min prone behind the neck press
1min reverse inchworms

b) warm up 5min
2 rounds
10 behind the neck press (empty bar)
10 split squats (5 each)
10 press in split (5 each)
50 rope jumps

c) jerk complex 10min
work up to a heavy
push press +
push jerk +
split jerk

d) conditioning 15min
for time
100 double unders
500m row
15 wall walks
500m row
100 double unders

a) mobility 3min
1min 90/90 stretch
1min handwalks
1min kneeling lat stretch

b) warm up 5min
2-3 rounds
3 burpees
5 good morning (empty bar)
7 ring rows
9 straight leg sit up

c) ring muscle ups 8min
emom 8min
x muscle ups / strict ring pull ups
or
x ring rows + x ring dips / negatives

d) conditioning 15min
amrap 15min
5 deadlifts 100/70
10 toes to bar
15 burpees over the bar