WODs

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
down dog to seal
kneeling lat stretch

b) warm up 8min
2 rounds
1:00 sit ups
1:00 row
1:00 ring rows
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 10-30 russian twists
2. 8-15 cal row
3. 10-20 (jumping) pull ups
4. 8-15 cal bike
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
sumo squat stretch

b) warm up 6min
2 rounds
10 burpees
15 air squats
partner rows

c) conditioning 32min
in teams of 2
for time
2000/1900/1800m row
into
9 rounds
9 synchro burpees
9 synchro front squats 50/35kg
into
2000/1900/1800m row

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
calf stretch

b) warm up 4min
amrap 4min
10 plank push ups
10 good mornings
30 single unders

c) deadlift 12min
3x8 deadlifts

start at 60% and build from there.

d) conditioning 19min
amrap 5min x 3
3 wall walks
10 deadlifts 50/35kg
30 double unders

2 min rest

a) mobility & warm up 6min
line drills

b) conditioning 25min
for time
60/48 cal bike
60 sit ups
600m run
60 sit ups
600m run
60 sit ups
60/48 cal ski

c) accessory 10min
in teams of 3-4
for quality
amrap 10min
15m backwards sled drag 80/60kg
30 sec side plank / side

a) mobility 3min
1:00 each
samson stretch
down dog to seal
calf stretch

b) warm up 6min
2 rounds
30 sec on / 15 sec off
push ups
kb russian swings
step ups
ring rows

c) press + pull 18min
3-4 sets
8 strict press
8 kb bent over rows / side
8-12 push ups

d) conditioning 12min
amrap 12min
4-8-12-16...
kettlebell goblet reverse lunges 24/16kg
kettlebell swings
box jumps 60/50cm

a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
hand walk + push up

b) warm up 5min
on every 2:30 x 2
10 elbow rotations
10 good mornings
5 burpees
remaining time row

c) power clean 10min
work up to a heavy set of 6 touch and go power cleans

d) conditioning 21min
amrap 21min
15/12 cal row
10 burpees over the rower
5 power cleans 70/50kg

1min rest between rounds