WODs

a) mobility 3min
1:00 each
down dog to seal
sumo squat stretch
calf stretch

b) warm up 4min
1:00 row
1:00 air squats
1:00 single unders
1:00 sit ups

c) gymnastics strength 10min
emom 10min
1: 6-12 pistols
2. 15-30 sec L-Sit hold

d) conditioning 19min
3 rounds
amrap 5min
buy in: 50/35 cal row

max rounds
30 double unders
10 front squats 50/35 kg

2 min rest

a) mobility 3min
1:00 each
elbow instep rotation
dynamic hamstring stretch on box
shoulder stretch on box

b) warm up 5min
barbell warm up

c) deadlift + handstand push up 15min
5 sets
3 deadlifts
max strict handstand push ups

d) conditioning 10min
"Open Workout 13.2"
amrap 10min
5 shoulder to overhead 50/35 kg
10 deadlifts
15 box jumps 60/50

a) mobility & warm up 6min
line drills

b) conditioning 20min
10 rounds for time
10 toes to bar
10 burpees
100 m run

c) "Chad" prep 10min
for time
150 box step ups 20/15kg

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
scorpion
cossack squats

b) warm up 4min
amrap 4min
2-4-6...
ring rows
air squats
push ups

c) back squat 10min
on the 2:00 x 5
2 back squats @ 85-90%

use same weight across

d) conditioning 12min
amrap 12min
2-4-6...
alt. db plank rows 20/15kg
db thrusters

a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
down dog to seal

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

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

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

b) warm up 5min
amrap 5min
in teams of 2
10 marching plank
5 db burpee deadlifts
partner rows

c) conditioning 35min
in teams of 2
for total calories
on every 7:00 x 5
10 wall walks
20 devils press 20/15kg
max cal row