WODs

a) mobility 4min
1:00 each
hip cross overs
curtsy squats
down dog and seal
plank shoulder taps

b) warm up 6min
3 rounds
1:00 straight leg sit ups
1:00 step ups
1:00 row

c) conditioning 30min
emom 30min (7 rounds)
1. 10-15 knees to elbows
2. 10-15 db step ups
3. 10-15cal row
4. rest

a) mobility 3min
1:00 each
calf stretches
handwalks
scorpions

b) warm up 5min
for quality
A/B: 200m run
B/A: 50 rope jumps + 5 muscle snatches (empty bar)
A/B: 200m run
B/A: 50 rope jumps + 5 power snatches (empty bar)

c) team conditioning 40min
in teams of 2

for time
200m run
40 double unders
6 power snatches 40/30

400m run
80 double unders
12 power snatches 40/30

600m run
120 double unders
18 power snatches 40/30

800m run
160 double unders
24 power snatches 40/30

1000m run
200 double unders
30 power snatches 40/30

a) mobility 4min
warrior squats
barbell ankle stretch
kneeling lat stretch
plank shoulder taps

b) warm up 4min
2 rounds
15/12 cal row
5 thrusters (empty bar)
5 ring rows (1st) scapula pull ups (2nd)
5 burpees

c) conditioning 30min
on the 2:00 x 15
15/12 cal row
amrap
7 thrusters 35/25
7 pull ups
7 burpees

a) mobility / warm up 5min
line drills

b) long conditioning 35min
6 rounds for toptal reps
1:00 abmat sit ups
1:00 farmers carry 20/15 (10m)
1:00 walking lunges (10m)
1:00 shuttle runs (10m)
1:00 box jumps 60/50
1:00 rest

a) mobility / warm up 4min
1:00min each
scorpions
row
handwalks + push ups
row
rower pike ups

b) push press 12min
for total load
5 sets of 4

c) conditioning 18min
amrap 6min
60 deadlifts 50/35
max cal row

into

amrap 6min
45 hang power cleans 50/35
max cal row

into

amrap 6min
30 shoulder to overhead 50/35
max cal row

a) mobility / warm up 5min
1:00 shuttle run (10m)
10m samson stretches
1:00 shuttle run
10m handwalks
1:00 shutlle run
10 scapula retractions

b) weighted chin ups 10min
for total load
5 sets of 4

c) conditioning 25min
10 rounds for time
5 strict pull ups
10 hr push ups
200m run

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