WODs

a) mobility 3min
1min each
barbell ankle stretch
warrior squats
barbell glute bridges (empty bar)

b) warm up 5min
for quality
7 front squats (empty bar)
7 ring rows
7 push press
7 burpees
7 thrusters

c) front squat 15min
1. build to a heavy set of 5 reps
2. 1 x 5 @ 90%, 1 x 5 @ 80%

d) conditioning 15min
7 rounds for time
7 thrusters 40/30
7 pull ups
7 burpees

a) mobility 4min
1min each
scorpions
table top bride
handwalk push ups
scapula push ups

b) warm up 5min
for quality
20cal row (easy)
10 push ups
10cal row (moderate)
5 wall walks

c) bench press 15min
1. build to a heavy set of 5 reps
2. 1 x 5 @ 90%, 1 x 5 @ 80%

d) conditioning 15min
for time
60/45cal row
30 handstand push ups
40/30 cal row
20 handstand push ups
20/15cal row
10 handstand push ups

a) mobility / warm up 5min
line drills

b) clean warm up 5-10min

c) power clean 15min
1. build to a heavy set of 5 reps
2. 1 x 5 @ 90%, 1 x 5 @ 80%

d) conditioning 15min
for time
1000m run
200 double unders
40 power cleans 70/45

a) mobility 3min
1min each
hip cross overs
90/90 stretch
handwalks

b) warm up 5-6min
2 rounds for quality
30sec on / 10sec off
sit ups
kb deadlifts
parallette jump overs
row

c) conditioning
emom 35min (7 rounds)
1. 10-15 wall ball sit ups 9/6
2. 15-20 kb high pulls
3. 5-10 burpees over the parallette
4. 10-15 cal row
5. rest

a) mobility / warm up 5min
line drills

b) team conditioning 40min
in teams of 2
amrap 40min
400m run
4 rounds of "Cindy"
5 pull ups
10 push ups
15 squats

a) mobility
ROM drills

b) warm up 5min
5-1 reps for quality
tall muscle cleans (empty bar)
strict press
10 straight leg sit ups between sets

c) clean & jerk 12min
10-8-6-4-2 rep
clean & jerks

*building to a heavy double

d) conditioning 15min
5 rounds for time
5 push jerks 70/45
10 deadlifts 70/45
15 toes to bar