WODs

a) mobility 5min
1min each
foamrolling back
inverted hamstring stretch
90/90 stretch
bird dogs

b) warm up 5min
2 roudns
30 rope jumps
12 deadlfits (empty bar)
9 tall muslce cleans
6 shoulder press

c) deadlift 15min
build to a heavy 3 rep deadlift

d) conditioning 15min
5 rounds for time
9 double dumbbell push jerks 20/15
12 double dumbbell hang power cleans 20/15
15 double dumbbell deadlifts 20/15
45 double unders

1min rest

a) mobility 3min
1min each
sumo squat stretch
calf stretch
instep rotation
hip circles

b) warm up 5min
2 rounds
15 squats
10 straight leg sit ups
5 burpee step overs

c) back squat 15min
1. build to a heavy 3 rep back squat
2. 1 x max reps @ 60%

d) conditioning 15min
for time 15min
45 wall balls 9/6
30 toes to bar
15 burpee box jump overs 60/50
30 wall balls 9/6
20 toes to bar
10 burpee box jump overs 60/50
15 wall balls 9/6
10 toes to bar
5 burpee box jump overs 60/50

a) mobility 4min
2min each
handwalk + scorpion
sasmon stretch + instep rotation stretch

b) warm up 5min
2 rounds
200m row
4 ring row
8 push ups
12 russian swings

c) skill work ring muslce up 5-10min

d) conditioning 20min
amrap 20min
200m row
2 rounds of "Nate"
2 ring muscle ups
4 kipping handstand push ups
8 kettlebell swings 32/24

a) mobility 3min
1min samson stretch
1min instep rotations
1min hand walks

b) warm up 4min
1min lunges
1min down ups
1min plank hold
1min bike

c) conditioning
emom 30min
1. 10-20 (jumping) lunges
2. 8-12 burpees
3. 15-25 sit up
4. 10-15 bike
5. rest

a) mobility 5min
ROM drills

b) warm up 6min
in teams of 2
3 rounds
A: 12 ring rows
B: 6 deadlifts (empty bar)
6 hang cleans
6 shoulder to overhead

c) team conditioning 35min
in teams of 2 for time

6 rounds
15 deadlifts 60/40
15 pull ups

into

6 rounds
12 hang power cleans 60/40
12 c2b pull ups

into

6 rounds
9 shoulder to overhead 60/40
9 bar muscle ups

a) mobility 4min
1min warrior squats
1min reverse snow angel
1min samson stretch
1min glute bridge

b) warm up 6min
12,9,6 for quality
squats
push ups
row

c) front squat 12min
build to a heavy 2 rep pause front squat (2sec in bottom)

d) open conditioning 15min
CF open 15.5
27,21,15,9 reps for time
thrusters 40/30
cal row