WODs

a) warm up
400m run
2 rounds
10 sumo squat stretch
10 ring rows
5 handwalk + push ups
10 twisted cross

b) conditioning 35min
teams of two
for time
800m run
160 wall balls 20/14
80 pull ups
400m run
80 handstand push ups
160 alt db snatches 22,5/15
800m run

scale 14/10, 15/10, hand release push ups

a) warm up 12min
3 sets
45"on/15"off
single unders
handwalk
twisted cross
hip cross overs
b) gymnastic strength 10min
max push ups
into
5 sets
30""on/30""off
nose to wall handstand hold
c) conditioning 18min
amrap 18min
12 push jerks 50/35
12 burpees over bar
24 double unders

scale single unders (x2), 40/30

a) warm up 6min
amrap 6min
10/8cal row
10 alt instep stretch + rotation
5 down dog & seal
b) primer 10min
3 sets
10 alt barbell single leg rom deadlift (unloaded bar)
10 alt barbell backrack lunges (unloaded bar)
10 barbell turkish sit ups
c) strength 12min
5 sets
3 pause deadlifts (3s knee)
d) conditioning
5 sets
1min on/1min off
row (max distance)

a) warm up 5min
line drills
b)) strength 12min
5 sets
1 press (5s overhead hold)
1 press (5s down)
1 press
d) conditioning 16min
4 rounds for time
7 hang squat cleans 40/30
14 toes to bar
400m run

a) warm up 5min
2 rounds
10 prisoner good mornings
10 sasmon stretches
10 hip cross overs
b) primer 12min
3 rounds
10 single arm kb row/s
20sec kb good morning hold
30sec hollow hold
c) gymnastic benchmark 10min
max reps strict pull ups
into
emom 8
50% strict pull ups
c) conditioning 15min
50,40,30,20,10 reps for time
swings 24/16
sit ups

a) warm up 5min
10 bike >55/65
5 sumo squats
10 burpees
5 instep rotation/s
10 bike>55/65
b) primer 12min
3 rounds
15 glute bridges
30sec squat hold
60sec plank hold
c) strength 10min
3 sets
5 tempo back squats (3s down)
d) conditioning 12min
3 rounds for time
12 burpee box jumps
21/18cal bike