WODs

a) warm up 5min
3 rounds
4 down ups
6 handwalk + push ups
8 ring rows
b) skill ring muscle up
c) conditioning
"Nate"
amrap 20min
2 ring muscle ups
4 handstand push ups
8 swings 32/24

scale strict pull ups, pike push ups, hand release push ups

a) warm up 6min
amrap 6min
200m run
10 sumo squat stretch
5 down dog & seal
b) strength 15min
4 sets
4 backsquats >75%
into
amrap >82%
c) conditioning 15min
amrap 15min
200m run
15 sit ups
10 frontsquats 50/35

a) warm up 6min
amrap 6min
200m run
10 down dog & seal
10 ring rows
b) strength 10min
every 45sec
for 10 rounds
1 power snatch >90% of 3rm
c) conditioning 16min
5 rounds
for time
40 double unders
20 ball slams 20/15
10 chest to bar pull ups

scale single unders (x2), 15/10; pull ups, ring rows

a) movement prep
tabata
jumping jacks
samson stretch

b) skill: kb swing

c) conditioning
6 rounds
45"on/15"off
wall ball sit ups
kettlebell swings
bike
push ups

Endurance
a) warm up

b) conditioning
2 sets
3min bike
15"rest
2min ski
15"rest
1min bike
2min rest

2min rest

2 sets
3min ski
15"rest
2min bike
15"rest
1min ski
2min rest

a) warm up
amrap 6min
teams of two as a relay
12/8cal row
10 wall squats
10 step ups
b) conditioning
for time
150/120cal row
150 wall balls 20/14
120 box jump overs 60/50
150 single arm db thruster 25/15
150/120cal row

a) warm up 6min
2 rounds
45sec on/15sec off
ski
samson stretch
dynamic bridge
b) clean complex 10min
work up to a heavy complex
power clean + hang power clean + hang squat clean
c) conditioning 24min
4 rounds
for total reps
amrap 3min
25/20cal ski
10 burpees over bar
max power cleans 50/35
3min rest