WODs

a) mobility 4-5min
5 sumo squat stretches
partner holds bottom of med ball squat
10 scorpions
partner does kneeling lat stretch on med ball

b) warm up 5min
2 rounds
5 burpees over the med ball
10 med ball squats
partner rows

team conditioning 35min
for time
50/40cal row

5 rounds
20 burpees
20 wall balls

50/40cl row

5 rounds
20 burpees over the erg
20 wall balls

50/40cal row

a) mobility 4min
1min dowel good mornings
1min pass throughs
1min overhead squats
1min prone behind the neck presses

b) snatch warm up 10min

c) power snatch 10min
emom 10min
3 power snatches
(building in weight)

d) conditioning 10min
1-10 toes to bar
10-1 deadlifts 100/70

e) midline accessory 5min
accumulate 2min weighted plank 20/15

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