WODs

a) mobility 3min
1min lateral squat stretches
1min scorpions
1min bird dogs

b) warm up 5min
emom 5min
6 back squats (empty bar)
6 shoulder press

c) strength 15min
5 supersets
3 front squats > 75% of 1rm
30sec handstand hold

d) conditioning 12min
30,20,10 reps for time
db front squat 20/15
handtand push ups

a) mobility 3min
1min jefferson curl
1min warrior squat
1minn forearm stretch

b) clean warm up 10min

c) power cleans 9min
emom 10min
1-3min 5 power cleans
4-6min 3 power cleans
7-9min 1 power clean

d) interval conditioning 24min
amrap 3min
27 cleans 40/30
max cals bike

3min rest

amrap 3min
21 cleans 50/35
max cals bike

3min rest

amrap 3min
15 cleans 60/40
max cals bike

3min rest

amrap 3min
9 cleans 70/45
max cals bike

a) mobility 3min
1min lat stretch on box
1min handwalks
1min reverse snowangel

b) warm up 5min
3-4 rounds
30 rope jumps
6 strict press (empty bar)
9 box step ups

c) pressing strength 12min
5 x 5 strict press > 75% of 1rm

d) conditioning 15min
5 rounds for time
40 double unders
8 shoulder to overhead 70/50
16 box jump overs 60/50

a) mobility 3min
1min kneeling lat stretch
1min scorpion
1min sumo squat stretch

b) warm up 5min
2 rounds
5 ring rows
10 push ups
15 squats
200m row

c) ring muscle up
amrap 6min
ring muscle ups / ring pull ups

d) conditioning
amrap 20min
5 pull ups
10 push ups
15 squats

every 5min starting at 0:00
500/400m row

a) mobility 4min
1min alt. samson stretch
1min downward dog to seal
1min dynamic bridge
1min Turkish sit-up

b) warm up 6min
2 rounds, 45sec on/15sec off
Alt. box step-up
Burpee no jump
Bike

c) conditioning 31min
emom 31min (8 rounds)
1. 5-10 burpee box jumps
2. 10-20 alt. plate overhead lunges
3. 10-15 cal. bike
4. rest

a) mobility 4min
1min alt instep rotations
45sec reverse snowangels
1min handwalks
45sec (marching) plank

b) warm up 6min
in teams of 2
2 rounds each
10 straight leg sit ups
10 alt db deadlifts 20/15
partner rows

c) team conditioning 30-35min
in teams of 2
50,40,30,20,10 reps for time
toes to bar
alt db snatch 20/15
row (cal)