WODs

a) mobility 4min
1:00 each
down dog to seal
scorpion
sumo squat stretch
calf stretch

b) warm up 4min
amrap 4min
buy in:
12 sit ups
30 single unders
amrap of:
3 good mornings
6 push ups
9 air squats

c) conditioning 24min
amrap 4 min x 5
12 toes to bar
60 double unders
max rounds of "The Chief"

1 min rest

"The Chief":
3 power cleans 60/40kg
6 push ups
9 air squats

d) midline 4min
"Bring Sally Up" Ab Challenge

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
sumo squat stretch

b) warm up 5min
on every 2:30 x 2
10 down ups
10 step ups
remaining time bike / ski

c) back squat 15min
work up to a heavy single back squat

d) conditioning 15min
for time
2000/1800 m bike
40 burpee box jumps 60/50
1000/900 m ski

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

b) warm up 5min
amrap 5min
10 ring rows
10 good mornings (empty bar)
10/8 cal row

c) weighted pull up 8min
emom 8min
3 weighted strict pull ups

d) conditioning 20min
on the 4:00 x 5
15 deadlifts 100/70kg
500/450m row
15 pull ups

score is worst round

a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
handwalk + push up
hip crossovers

b) warm up 8min
2 rounds
1:00 sit ups
1:00 row
1:00 down ups

c) conditioning 32min
emom 32min (8 rounds)
1. 10-15 knees to elbows
2. 8-15 cal row
3. 8-15 burpees
4. rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
tricep stretch

b) warm up 4min
in teams of 2
2 rounds each
10 good mornings (empty bar)
10 shoulder press
partner runs 100m

c) conditioning 35min
"Team Abbate"
in teams of 2 for time
1 mile run
42 clean & jerks 70/50 kg
800 m run
42 clean & jerks
1 mile run

a) mobility 4min
1:00 each
samson stretch
scorpion
hand walk
kneeling lat stretch

b) warm up 5min
on every 2:30 x 2
10 good mornings (empty bar)
10 snatch grip behind the neck press
10 ring rows
remaning time bike/ski

c) power snatch 10min
on the 2:00 x 5 sets:
2 power snatches @ 85-90%

use same weight across

d) conditioning 12min
4 rounds for time
12/10 cal bike/ski
12 power snatches 40/30kg
12 pull ups