WODs

a) mobility 4min
1min each
sorpions
calf stretches
hip crossovers
sacpula push ups

b) warm up 4min
in teams of 2
2 rounds each
A/B 1:00 rope jumps
B/A: max bench press (empty bar)
A/B: 0:30 rope jumps
A/B: max bench press 40/25

c) bench press 12min
for total load
5 sets of 4

d) conditioning 18min
amrap 18min
40 double unders
20 sit ups
10 push ups

a) mobility 3min
1min each
samson stretch
sumo squat stretch
kneeling lat stretch

b) warm up 5min
2 rounds for quality
15/12 cal row
10 sqauts
5 ring rows / pull ups

c) weighted pull ups 10min
for total load
5 sets of 4

d) conditioning 25min
8 rounds for time
15/12 cal row
15 wall balls
rest 1:00 between rounds

a) mobility 4min
1min each
hop cross overs
samson stretch
lat stretch in rings
plank hold

b) warm up 4min
1 round
1min row
1min sit ups
1min step ups
1min ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. cal row
2. sit up
3. db step ups 50cm
4. ring rows
5. rest

a) mobility 4min
2min each
partner shoulder stretch
partner hamstring stretch

b) warm up 6min
in Teams of 2
on every 90sec
A/B: bike
B/A: 10 muscle cleans (empty bar) + max burpees
then
A/B: bike
B/A: 10 power cleans (empty bar) + max burpees

c) team conditioning
in teams of 2
for time
150/120cal bike
into
150 power cleans 60/40
150 bar facing burpees

*partition cleans and burpees however

a) mobility
4min
sumo squat stretch
calf stretch
kneeling lat stretch
hip circles

b) warm up 5min
for quality
1min row
10 air squats
100 single unders
10 air squats
1min row

c) back squats 15min
for total load
5 sets of 4

d) conditioning 15min
1000m row
50 thrusters 20/15
150 double unders
50 thrusters 20/15
1000m row

a) mobility 4min
1min each
downdog to seal
samson stretch
scorpions
plank push ups

b) warm up 5min
3 rounds
6 ring swings
6 straight leg sit ups
6 push ups
6 kb deadlifts 24/16

b) gymnastic conditioning 10min
emom 10min
1. max ring muscle ups
2. max handstand walk

c) conditioning 15min
amrap 15min
6 toes to bar
9 push ups
12 kb swings 24/16