WODs

a) mobility 4min
1:00 each
hip crossovers
scorpions
samson stretch
plank shoulder taps

b) warm up 4min
1 round
1:00 wall ball sit ups
1:00 db plank rows
1:00 cal bike
1:00 burpee jump overs

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 wall ball sit ups
2. 10-15 db plank rows
3. 10-15 cal bike
4. 6-12 burpee jump over the parallette
5. rest

a) mobility 4min
1:00 each
handwalk + push ups
instep rotaions
sumo squat stretch
bird dogs

b) warm up 6min
in teams of 2
emom 6min
1. 3 power cleans (empty bar) + 6 push ups + 9 squats
2. 12/10cal row

c) team conditioning 35min
in teams of 2
amrap 5 x 6 rounds
500/400m row
max rounds of "The Chief"

rest 1min between rounds

1 round of "The Chief"
3 power cleans 60/40
6 push ups
9 squats

*partner switch after each movement,
pick up where you left off

a) mobility 4min
1:00 each
scorpions
kneeling lat stretch
alt calf stretch
prone YTW (10 x each)

b) warm up 4min
2 rounds
100m run
50 single unders
10 shoulder press (empty bar)
5 ring rows

c) rope climbs 10min
for time (teams of 2)
10 rope climbs (each)

d) conditioning 20min
on the 2:00 x 10
100m run
30 double unders
10 push press 40/30

a) mobility 4min
1:00 each
samson stretch
calf stretches
handwalks
bird dogs

b) warm up 5min
3 rounds
10 reverse lunges
8 straight leg sit ups
6 box jumps / step ups
4 deadlifts (building in weight)

c) long conditioning 30min
5 rounds for time
30 reverse lunges
20 toes to bar
15 box jumps 60/50
10 deadlifts 100/70

a) mobility 4min
1:00 each
kneeling lat stretch
qudruped THS rotation
scorpions
scapula push ups

b) warm up 4min
emom 4min
1. bike 55/60
2. 5-10 push ups + 5-10 ring rows

c) weighted chin up 10min
for total load
5 sets of 2

d) conditioning 20min
emom 20min
1. 15/12 cal bike
2. max burpee pull ups

a) mobility 4min
1:00 each
pass throughs
sumo squat stretch
handwalks
prone behind the neck press

b) warm up 5min
3 rounds
30 dowel hops
15 dowel strict presses
10 dowel overhead squats

c) overhead squat 15min
for total load
5 sets of 2

c) conditioning 18min
for time
75 power snatches 35/25
150 wall balls 9/6

*partition however you'd like