WODs

a) mobility 3min
1:00 each
calf stretch
lat stretch
handwalk

b) warm up 5min
on every 2:30 x 2 rounds
10 ring rows
10 straight leg sit ups
20 single unders
remaining time bike/ski

c) chin ups 12min
4-4-3-2
(increasing weight)

d) conditioning 18min
6 rounds for time
12/10cal bike/ski
50 double under
12 toes to bar

a) mobility 3min
1:00 each
inverted hamstring stretch
scorpions
elbow instep rotations

b) warm up 4min
amrap 4min
10 good mornings
10 hang high pulls
10 scap. push ups

c) deadlift 14min
3-5 sets 3 deadliffts
(~82% of 1rm across)

d) conditioning 16min
for time
21-15-9-6-3
power cleans 60/40kg
42-30-18-12-6
hand release push ups

a) mobility 3min
1:00 each
lat stretch
elbow instep rotation
scorpions

b) warm up 4min
2 rounds
10 ring rows
10 kb swings
10/8 cal bike

c) conditioning 25min
5 rounds for time
3 rope climbs
18 kb snatches 24/16kg
24/19cal bike
1:00 rest

a) line drills 5min

b) strict press 12min
3-5 sets 3 strict press
(~82% of 1rm across)

c) conditioning 12min
amrap 12min
8 double db push press 2x 22,5/15kg
4 burpee pull ups
8 double db step back lunges
4 burpee pull ups

rx+
8 handstand push ups
instead of
8 db push press

d) bulletproof shoulders 4min
tabata (20sec. on / 10sec. off)
prone press

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hanwalk
calf stretch

b) warm up 6min
40sec on / 20sec off x2 rounds
1. row
2. step back lunges
3. scap. push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal row
2. 8-15 hanging knee to chest
3. 8-15 burpees
4. 8-16 goblet lunges 24/16kg
5. rest

a) mobility 4min
1:00 each
samson stretch
scorpions
elbow instep rotation
handwalk

b) warm up 5min
in teams of 2
2 rounds each
partner A:
8 straight leg sit ups
10 db deadlifts (5 each side)
partner B:
bike

c) team conditioning 30min
in teams of 2
for time
50-40-30-20-10
toes to bar
cal bike
db snatches 22,5/15kg

m/f
45-36-27-18-9 cal
f/f
40-32-24-16-8 cal