WODs

a) mobility 4min
1:00 each
elbow instep rotation
hip crossover
calf stretch
kneeling lat stretch

b) warm up 4min
amrap 4min
10 ring rows
10 straight leg sit ups
5 burpee step ups
100m run

c) weighted pull up 12min
1 rep max weighted pull up

d) conditioning 20min
3 rounds for time
10 burpee box jumps
15 toes to bar
400m run

2min rest between rounds

a) mobility 3min
1:00 each
sumo squat stretch
hand walk + push up
scorpion

b) warm up 5min
3 round
10 push ups
10 squats
1:00 row

c) bench press 12min
work up to a heavy 3 rep bench press

d) conditioning 18min
for time
120 wall balls 20/14lbs
120/100 cal row
*partition as needed

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk + push up
kneeling lat stretch

b) warm up 8min
2 rounds
1:00 plank push ups
1:00 row
1:00 ring rows
1:00 bike / ski

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 jumping pull ups
4. 8-15 cal bike or ski
5. rest

a) mobility 3min
1:00 each
hand walk
calf stretch
hip crossovers

b) warm up 5min
in teams of 2
amrap 5min
6 step ups
6 straight leg sit ups
6 good mornings

c) conditioning 35min
in teams of 2
40 rounds for time
5 box jumps 60/50cm
4 toes to bar
3 deadlifts 100/70kg

a) mobility 4min
1:00 each
hand walk
sumo squat stretch
cossack squats
scorpion

b) warm up 5min
on every 2:30 x 2
10 air squats
10 push ups
10 kb deadlifts
remaining time row

c) front squat 14min
build up to a heavy set of 3 front squats

3 sec pause at parallel on the way up

d) conditioning 17min
3 rounds for time
500/450m row
21 swings 32/24kg
12 thrusters 50/35kg

a) mobility 3min
1:00 each
hand walk + push up
calf stretch
kneeling lat stretch

b) warm up 5min
2 rounds
200m run
10 ring rows
5 burpees

c) strict weighted pull ups 12min
work up to a heavy triple weighted pull up

d) conditioning 21min
on the 3:00 x 7
400m run
12 burpees

score is slowest round