WODs

a) mobility 4min
2min each
partner shoulder stretch
partner hamstring stretch

b) warm up 6min
in Teams of 2
on every 90sec
A/B: bike
B/A: 10 muscle cleans (empty bar) + max burpees
then
A/B: bike
B/A: 10 power cleans (empty bar) + max burpees

c) team conditioning
in teams of 2
for time
150/120cal bike
into
150 power cleans 60/40
150 bar facing burpees

*partition cleans and burpees however

a) mobility
4min
sumo squat stretch
calf stretch
kneeling lat stretch
hip circles

b) warm up 5min
for quality
1min row
10 air squats
100 single unders
10 air squats
1min row

c) back squats 15min
for total load
5 sets of 4

d) conditioning 15min
1000m row
50 thrusters 20/15
150 double unders
50 thrusters 20/15
1000m row

a) mobility 4min
1min each
downdog to seal
samson stretch
scorpions
plank push ups

b) warm up 5min
3 rounds
6 ring swings
6 straight leg sit ups
6 push ups
6 kb deadlifts 24/16

b) gymnastic conditioning 10min
emom 10min
1. max ring muscle ups
2. max handstand walk

c) conditioning 15min
amrap 15min
6 toes to bar
9 push ups
12 kb swings 24/16

a) mobility 4min
scorpions
downdog to seal
warrior squats
calf stretches

b) warm up 3min
for quality
5 sqauts
5 press (empty bar)
5 squats
5 push press
5 squats
5 push jerks

c) shoulder to overhead cycling 10min
for load
15-12-9 unbroken shoulder to overehead

d) conditioning 25min
for time
21-15-9
wall balls 9/6
box jumps

200m farmers carry 20/15

21-15-9
wall balls 9/6
box jumps

200m farmers carry 20/15

21-15-9
wall balls 9/6
box jumps

a) mobility 4min
1min each
samson stretch
instep rotation
inverted hamstring stretch
kneeling lat stretch

b) warm up 5min
2 rounds for qulity
200m run
10 good mornings (empty bar)
5 ring rows

c) deadlift 15min
for total
load 5 sets of 4

d) conditioning 18min
for time
800m run
40 alt db snatches 20/15
20 bar muscle ups
40 alt db snatches 20/15
800m run

a) mobility 4min
1min each
scorpions
table top bridge
instep roations
reverse snowangels

b) warm up 5min
for quality
1min row
15 strict press (empty)
30sec handstand hold (nose or heels to wall)
15 barbell sit ups
1min row

c) strict press 12min
for total load
5 sets of 4

d) conditioning 18min
on the 3:00 x 6 rounds
500/400m row
max reps
1. handstand push ups
2. med ball sit ups 9/6