WODs

a) warm up 5min
line drills
b) strength 15min
5 sets
1 pause push jerk (3s pause in catch pos)
2 push jerk
c) conditioning
amrap 12min
6 hang power snatch 40/30
6 burpees over bar
6 toes to bar

a) warm up 5min
2 rounds
5 down ups
10 instep strech & rotation
10 twisted cross
5 dynamic bridge
b) primer 12min
3 rounds
8 single arm ring row/side
10 half kneeling db shoulder press/side
30sec single arm plank hold on db/side
b) gymnastic strength 8min
every 45sec for 8 rounds
40% of max unbroken reps
c) conditioning
emom 16min
1. 30sec sled pull 80/60
2. 30sec ghd sit up hold
3. 30sec kb farmers carry 32/24
4. 30sec rope climbs

a) warm up 5min
2 rounds
10 samson stretch
10 step ups
10 handwalks
b) primer 12min
3 rounds
10 single leg glute bridges / leg
30sec russian twist kb
10 tempo single arm kb front squats (5 each arm)
c) strength 10min
3 sets
5 box back squats
d) conditioning 12min
10-20-30-20-10 reps
for time
swings 24/16
goblet lunges 24/16
box jumps

a) warm up
2 sets
45"on/15"off
row
down ups
down dog and seal
b) conditioning
teams of two
amrap 30min
60cal row
60 single arm db devils press 25/15
60 toes to bar
60 db box step overs 60/50"

a) warm up 5min
2 rounds
200m run
10 instep stretch + rotation
10 dynamic bridge
b) primer 4min
2 sets
30sec top of push up hold
30sec bottom of push up hold
30sec push ups
60sec rest
b) gymnastic strength 5min
5 sets
40sec on/20sec off
handstand hold
c) conditioning 20min
3 rounds
for time
400m run
30 wall balls
20 pull ups
10 power cleans 70/45

a) warm up 6min
2 sets
45""on/15""off
bike
prisoner good mornings
down dog & seal
b) primer 12min
3 sets
10 alt barbell single leg rom deadlift
10 alt barbell backrack lunges
10 barbell turkish sit ups
c) strenght 10min
5 sets
5 banded deadlifts
d) conditioning
benchmark
30sec max cal bike
3min rest
every 90sec for 5 sets
50% cal
10 swings 24/16
5 burpees