WODs

a) mobiity 4min
1min sumo squat stretch
1min lateral squat stretch
1min calf stretch
1min scorpion

b) warm up 5min
5min easy row
on every 90sec (starting at 0:00)
5 push ups
10 squats
20 rope jumps

c) handstand push ups 10min
emom 10min
1. 5 strict handstand push ups / box handstand push ups
2. 10 alt single leg squats / pole assisted single leg squats (5 each leg)

d) conditioning 10min
for time
30 double db thrusters 20/15
50/35cal row
150 double unders

a) mobility
2min foam rolling upper back
1min lat stretch on foam roller
1min handwalk push ups
1min instep rotations

b) warm up 5min
2 rounds
9 ring rows
12 hollow rocks
15 kb deadlifts

c) muscle up 10min
for time
30 muscle up / strict ring pull ups

or

ring muslce up technique
3 sets for quality
30sec arch hold
10 ring swings
30sec hollow hold
10 ring swings

d) conditioning 12min
amrap 12min
3,6,9, etc
swings 32/24
burpee pull ups

Have a great Sunday. See you in the box on Monday, January 3rd!

happy new year!

a) mobility 4min
1min warrior squats
1min barbell ankle stretch
1min hip cross overs
1min forearm stretch

b) clean warm up 10min

c) clean complex 10min
emom 10min
1 power clean +
1 front squat +
1 hang squat clean

d) conditioning 15min
30,20,10 reps for time
hang squat cleans 40/30
toes to bar

a) mobility 3min
line drills

b) warm up 5min
3 rounds
15m lunges
15m bear crawl

c) strength 12min
on the 3min x 4
7,5m db death march
7,5m reverse db bear crawl

d) conditioning 20min
20-2 reps for time
db plank rows 20/15
push ups on db
*60m db farmers carry after each set