WODs

a) warm up 5min
line drills

b) chin ups 14min
4-3-2-1
(increasing weight)

c) conditioning 16min
for time
40 goblet squats 24/16kg
2 lanes goblet walking lunges
30 kb swings
2 lanes goblet walking lunges
20 kb snatches
2 lanes goblet walking lunges
30 kb swings
2 lanes goblet walking lunges
40 goblet squats

rx+ option:
overhead walking lunges

d) core 4min
tabata (20sec. on / 10sec. off)
side plank hold

a) mobilty 3min
1:00 each
lat stretch
handwalk
scorpions

b) warm up 5 min
on every 2:30 x 2 rounds
10 plank push ups
10 staright leg sit usp
remainig time ski/bike

c) strict press 12min
3-5 sets 2 strict press
~86% of 1rm across

d) conditioning 16min
amrap 16min
16 toes to bar
16 push press 50/35kg

on every 2:00 (starting at 0:00)
12/10 cal bike/ski

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

b) warm up 8min
40sec on / 20sec off x2 rounds
1. row
2. box step ups
3. kb deadlifts
4. scap. push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal row
2. 8-15 box jumps
3. 8-15 push ups
4. 8-15 kb swings 24/16kg
5. rest

a) mobility 3min
1:00 each
inverted hamstring stretch
lat stretch
scorpions

b) warm up 5min
in teams of 2
2 rounds
15/12 cal ski
12 sit ups
10 good mornings

c) team conditioning 32min
in teams of 2
for max. cal
on every 2:00 x 16 rounds
6 deadlifts 100/70kg *
12 sit ups *
*partner holds plank
max. cal ski

a) mobility 3min
1:00 each
sumo squat stretch
instep rotations
scorpions

b) warm up 5min
amrap 5min
4-6-8-10...
cal row
medball squats
burpees

c) back squats 15min
3-5 sets 3 back squats
(~82% of 1rm across)

d) conditioning 16min
for time
1000/900m row
into
100 wall balls 20/14lbs *
50 burpees over rower *

*partition however

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