WODs

a) mobility 3min
1:00 each
elbow instep rotation
dynamic lat stretch on box
calf stretch

b) warm up 5min
on every 2:30 x 2
10 elbow rotations
10 good mornings
10 step ups
bike / ski

c) power clean 10min
work up to a moderate-heavy single

d) conditioning 20min
4 rounds for time
30/24 cal bike / ski
20 box jumps 60/50
10 power cleans 70/50 kg

a) mobility 3min
1:00 each
samson stretch
hand walk
scorpion

b) warm up 8min
2 rounds
1:00 push ups
1:00 row
1:00 db swings
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 db snatches
4. 8-15 cal bike
5. rest

a) mobility 4min
1:00 each
hand walk
sumo squat stretch
kneeling lat stretch
scorpion

b) warm up 6min
2 rounds
10 air squats
10 push ups
10 straight leg sit ups
10 ring rows
partner bikes

c) conditioning 35min
in teams of 2
10 rounds for time
12 toes to bar
24 wall balls
12 pull ups
24 cal bike

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

b) warm up 5min
2 rounds
15 prone YTWs
10 scapula push ups
5 burpees

c) power snatch 12min
work up to a heavy triple power snatch

d) conditioning 10min
for time
50 power snatches 50/35kg

every 2min (starting at 0:00)
10 burpees over the bar

d) midline accessory 7min
2 sets for quality
10 roll outs
60 sec side plank / side

1min rest

a) mobility 3min
1:00 each
hand walk
inverted hamstring stretch
calf stretch

b) warm up 5min
on every 2:30 x 2
10 good mornings (empty bar)
10 step ups
remaining time row

c) deadlift 15min
4 x 10 deadlifts @ 60%
last set is max reps

d) conditoning 14min
5 rounds for time
15/12cal row
15 box jumps
15 deadlifts 85/60kg

a) mobility 3min
1:00 each
samson stretch
hand walk
kneeling lat stretch

b) warm up 5min
3 rounds
10 push ups
10 lunges
10 ring rows

c) bench press + strict pull up 18min
5 sets
5 bench press* @ 65-70%
5-10 strict pull ups

*5 sec down

d) amrap 12min
1 rope climb
10 push ups on db 20/15kg
10 db lunges 20/15kg