WODs

a) mobility & warm up 6min
line drills

b) conditioning 25min
for time
60/48 cal bike
60 sit ups
600m run
60 sit ups
600m run
60 sit ups
60/48 cal ski

c) accessory 10min
in teams of 3-4
for quality
amrap 10min
15m backwards sled drag 80/60kg
30 sec side plank / side

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

b) warm up 6min
2 rounds
30 sec on / 15 sec off
push ups
kb russian swings
step ups
ring rows

c) press + pull 18min
3-4 sets
8 strict press
8 kb bent over rows / side
8-12 push ups

d) conditioning 12min
amrap 12min
4-8-12-16...
kettlebell goblet reverse lunges 24/16kg
kettlebell swings
box jumps 60/50cm

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

b) warm up 5min
on every 2:30 x 2
10 elbow rotations
10 good mornings
5 burpees
remaining time row

c) power clean 10min
work up to a heavy set of 6 touch and go power cleans

d) conditioning 21min
amrap 21min
15/12 cal row
10 burpees over the rower
5 power cleans 70/50kg

1min rest between rounds

a) mobility 3min
1:00 each
pass throughs
overhead squats
lat stretch on dowel

b) warm up 4min
10 front squats (empty bar)
10 strict press
10 ring rows

into

10 overhead squats
10 push ups
10 ring rows

c) pausing front squat 12min
3x3 pausing front squats @ 80%

3 second bottom pause

d) benchmark conditioning 20min
0:00-10:00

"Fran"
for time
21-15-9
thrusters 40/30kg
pull ups

10:00-20:00

for time
9-15-21
overhead squats 40/30kg
ring dips

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk + push up
scorpion

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

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

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

b) warm up 6min
2 rounds
10 ring rows
10 db deadlifts
10 step overs
partner runs 200m

c) conditioning 35min
in teams of 2
5 rounds for time
400m run
4 rope climbs
50-40-30-20-10
db burpee step overs 22,5/15kg @ 50cm