WODs

a) mobility 3min
1min samson stretch
1min calf stretch
1min hand walk

b) warm up 6min
2 rounds
1min row
1min db alt. deadlifts
1min box step ups

c) conditioning 32min
emom 32min
1. 10-15cal row
2. 15-20 alt. db snatches
3. 15-20 box jumps
4. rest

a) mobility 3min
1min sumo squat stretch
1min hand walks
1min elbow instep + rotation

b) warm up 6min
2 rounds

1st round:
10 ring rows
10 sumo deadlifts (unloaded bar)
10 front squats
10 push press

2nd round:
10 ring rows
10 sdhps
10 thrusters

partner does bike or ski

c) team conditioning 35min
in teams of 2
for time
100/80cal ski
100 thrusters 40/30
100 pull ups
100 sdhp 40/30
100/80cal bike

a) mobility 4min
1min alt calf stretches
1min inverted hamstring stretch
1min hand walks
1min down dog to seal

b) warm up 5min
2-3 rounds
10 deadlifts (unloaded bar)
10 push ups
50 single unders

c) deadlifts 12min
3 x 5 deadlifts > 80% of 1rm

d) conditioning 20min
2-4-6-8-10 reps for time
wall walks
deadlifts 100/70
double unders (10x)

rx+ 120/85

a) mobility 4min
2min foam roller quads & lats
1min lat stretch on foam roller
1min sumo squat stretch

b) warm up 5min
3-4 rounds
10 ring rows
10 sit ups
10 squats

c) rope climbs 10min
for time
10 rope climbs

scale
modified rope climbs x 2
strict pull ups x 3

d) conditioning 15min
for time
100 toes to bar*
*8 db hang squat cleans for every break (=drop from the bar)

a) mobility 6min
2 rounds
1min bike
1min samson
1min bird dog

b) clean & jerk warm up 10min

c) clean & jerk 10min
build to a heavy clean & jerk

d) interval conditioning 20min
on 2:00 x 5
20/15 bike
amrap c&j 60/40
2min rest

a) mobility 4min
1min sumo squat stretches
1min lateral squat stretches
1min ankle stretch on box
1min lat stretch on box

b) warm up 5min
2-3 rounds
10 med ball squats 9/6
10 push ups
10 step overs

c) front squat 15min
5 x 3 front squats > 80%

d) conditioning
amrap 15min
10 wall balls 9/6
15 burpee box jump overs
20 wall balls
15 burpee box jump overs
30 wall balls
15 burpee box jump overs
40 wall balls
etc.