WODs

a) mobility / warm up 6min
for quality
10/8 cal row (easy)
10 hanwalk + scorpion
10/8 cal row (medium)
10 alt samson + instep rotation
10/8 cal row (hard)

b) long conditioning 30min
every 3min x 10 sets
5 strict pull ups
10 hand release push ups
15 alternating box step ups 60/50
max cal row

c) midline accessory 8min
for quality
50 rower pike ups

a) mobilty 4min
1min each
sumo squat stretch
alternating instep rotation
alternating pigeon stretch
front rack stretch

b) warm up 5min
3 rounds for quality
10 squats
100m shuttle runs (10m)

c) front squat 15min
1. build to a heavy single
2. 1 x max reps @ 80%

d) conditioninig 15min
10 rounds for time
5 db front squats 20/15
10 db deadlifts
50m farmers carry

a) mobility 4min
1min each
table top bridge
scorpions
calf stretches
scapula push ups

b) warm up 5min
for quality
10 push ups
50 rope jumps
8 push ups
40 rope jumps
6 push ups
30 rope jumps
4 push ups
20 rope jumps
2 push ups
10 rope jumps

c) bench press 12min
1. build to a heavy single
2. 1 x max reps @ 80%

d) conditioning 12min
amrap 12min
9 burpees to target
35 double unders

e) gymnastic accessory 6min
emom 6min
1. max dip support hold
2. max handstand hold

a) mobility 4min
1min each
90/90 stretch
warrior squat
kneeling lat stretch
calf stretch

b) clean warm up 5-10min

c) power clean 12min
1. build to a heavy single
2. 1 x max reps @ 80%

d) conditioning 17min
3 rounds for total reps
1min max thrusters 40/30
1min max power cleans 40/30
1min max box jumps 60/50
1min max pull ups
1min max echo bike
1min rest

a) mobility 3min
1min each
handwalk push ups
kneeling lat stretch
scorpions

b) warm up 5min
in teams of 2
2 rounds each
4 muscle clean & press
6 ring rows
partner does burpees

c) team conditioning 35min
in teams of 2
10 rounds for time
6 clean & jerks 60/40
8 bar muscle ups / jumping bar muscle ups / c2b pull ups
10 syncronized bar facing burpees

a) mobility 4min
1min each
sumo sqaut stretch
lateral squat stretch
alternating calf stretch
hip circles

b) warm up 3min
3min for quality
30 rope jumps
10 air squats

c) back squat 15min
1. build to a heavy set of 3 reps
2. 1 x 3 @ 90%, 1 x 3 @ 80%

d) conditioning 15min
for time
150 wall balls 9/6
emom (starting at 0:00)
30 double unders