WODs

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

b) warm up 4min
amrap 4min
10 elbow rotations
10 good mornings
5 step ups
5 burpees

c) strict press + push up 15min
build to a heavy set of 3 strict press with a 3 sec pause at eye level on way up

into

3 big sets of push ups with 1 min rest between sets

d) conditioning 15min
for time
3 rounds
15 power cleans 50/35kg
15 burpees over the bar

into

3 rounds
15 push jerks
15 box jumps 60/50cm

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

b) warm up 8min
2 rounds
1:00 row
1:00 step ups
1:00 bike / ski
1:00 down ups

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-20 db step ups
3. 8-15 cal bike / ski
4. 8-15 burpees
5. rest

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

b) warm up 5min
in teams of 2
1 round each
10 good mornings
10 snatch grip behind the neck press
10 straight leg sit ups
10 ring rows
5 burpees
partner runs easy 400m

c) conditioning 35min
in teams of 2
for time
3 rounds
200m run
30 power snatches 35/25kg
30 toes to bar

into

2 rounds
200m run
30 power snatches
45 pull ups

into

1 round
200m run
30 power snatches
60 synchro burpees

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

b) warm up 5min
amrap 5min
10 medball thrusters
10 kb deadlifts
10 step ups

c) back squat 12min
3x3 back squat (building, 5 sec negative)

d) conditioning 15min
amrap 15min
55 wall balls
55 kb swings 24/16kg
55 box jumps 60/50cm

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

b) warm up 5min
on every 2:30 x 2
10 rope rows
10 scapula push ups
10 shoulder taps
remaining time bike or ski

c) skill work 6min
rope climb

d) conditioning 28min
10 rounds for time
1 rope climb
3 wall walks
15/12 cal bike / ski

a) mobility 3min
1:00 each
hand walk
sumo squat stretch
calf stretch

b) warm up 3min
2 rounds
10 good mornings
10 air squats
100m run

c) deadlift 12min
3x3 deadlifts (building, 5 sec negative)

d) conditioning 18min
for time
40 deadlifts 70/50kg
800m run
30 power cleans
600m run
20 front squats
400m run