WODs

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
sumo squat stretch
scorpion

b) warm up 4min
tabata (20'' on / 10'' off)
medball squats
medball ground to overhead

c) pause back squat 14min
(cycle week 2/3)
build to a heavy set of 3 strict press

3 sec pause at parallel on the way up
try to increase weight from 9.8.24

d) conditioning 14min
emom 6min
10 wall balls
max power snatches 35/25kg

2min rest

emom 6 min
10 power snatches 35/25kg
max wall balls

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

b) warm up 8min
2 rounds
100m run
10 straight leg sit ups
10 push ups

c) bench press 12min
work up to a heavy set of 5

d) conditioning 20min
amrap 20min
200m run
max unbroken toes to bar
200m run
max unbroken push ups*

rx+ handstand push ups

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

b) warm up 4min
on every 2:00 x 2
10 good mornings
10 step ups
remaining time row

c) pause deadlift 14min
(cycle week 2/3)
build to a heavy set of 3 deadlifts

3 sec pause below knee on the way up
try to increase weight from 7.8.24

d) conditioning 18min
"9/11"
for time
2001 m row
110 db box step ups 50cm 22.5/15kg

a) mobility & warm up 5min
line drills

b) conditioning 40min
4 rounds for time
400m run
20 burpee pull ups
1000/900m bike

1 min rest between EVERY station

a) mobility & warm up 5min
1:00 each
calf stretch
single unders
hand walk + push up
single unders
sumo squat stretch

b) pause strict press 10min
(cycle week 2/3)
build to a heavy set of 3 strict press

3 sec pause at eye level on the way up
try to increase weight from 5.8.24

c) barbell complex 6min
work up to a moderate complex of
1 deadlift
1 hang power clean
1 thruster

d) conditioning 12min
amrap 12min
9 hang power cleans 50/35kg
6 thrusters
30 double unders

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk
hip crossovers

b) warm up 8min
2 rounds
1:00 sit ups
1:00 row
1:00 plate deadlifts
1:00 bike / ski

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 medball sit ups
2. 8-15 cal row
3. 10-20 plate ground to overhead
4. 8-15 cal bike or ski
5. rest