WODs

a) mobility & warm up 6min
line drills

b) clean & jerk 14min
work up to a heavy single

c) conditioning 10min
emom 10min
30 double unders
max clean & jerks 60/40kg

d) midline accessory 5min
3 sets
30 sec side plank rotations left
30 sec side plank rotations right
60 sec rest

a) mobility 3min
1:00 each
elbow instep rotation
scorpion
kneeling lat stretch

b) warm up 5min
1:00 row
1:00 push ups
1:00 bike
1:00 ring rows
1:00 ski

c) bench press + pull up 14min
3x3 bench press* @ 75-80%
7-14 strict pull ups (more than last week)

*5 seconds down

d) conditioning 19min
4 rounds
amrap 4min
40/32 cal row
max cal ski / bike

1 min rest

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

b) warm up 5min
on every 2:30 x 2
10 front squats (empty bar)
10 shoulder press
5 thrusters
5 burpees
remaining time row

c) back squat + handstand push up 14min
3x1 back squat*
6-12 strict handstand push ups (more than last week)

*start at 85% and build to heavy

d) conditioning 16min
for time
1500/1200 m row
30 burpees over the rower
60 thrusters 35/25kg

a) mobility 3min
1:00 each
elbow instep rotation
down go to seal
inverted hamstring stretch

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

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-20 medball sit ups
3. 8-15 cal bike
4. 10-20 kb high pulls
5. rest

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

b) warm up 6min
in teams of 2
2 rounds
10 step ups
5 burpees
30 sec db front rack hold
partner rows

c) conditioning 32min
in teams of 2
amrap 32min
4 farmer's carry 22,5/15kg
8 cal row
12 db box step ups

a) mobility 3min
1:00 each
pass throughs
over head squats (dowel)
leg swings

b) warm up 5min
amrap 5min
10 good mornings (empty bar)
8 snatch grip behind the neck press
6 overhead squats
4 burpees

c) overhead squat 12min
3x5 pausing overhead squats @ 70%

3 sec bottom pause

d) conditioning 10min
amrap 10min
2-4-6... devils press 22.5/15kg
15 wall balls

e) bike intervals 6min
6 rounds for calories
20sec max effort bike
40sec rest