WODs

a) mobility 4min
1:00 each
hand walk
elbow instep rotation
inverted hamstring stretch
hip crossovers

b) warm up 4min
amrap 4min
100m run
10 good mornings
10 straight leg sit ups

c) sumo deadlift 12min
work up to a heavy set of 20

d) conditioning 18min
for time
5 rounds
100m run
10 deadlifts 100/70kg

into

5 rounds
100m run
10 toes to bar

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

b) warm up 4min
tabata (20'' on / 10' off)
bike or ski
burpees
medball squats
medball press

c) conditioning 25min
for time
50/40 cal bike / ski
into
100 wall balls 20/14 lbs*
100 burpees*
into
50/40 cal ski / bike

*partition however

d) leg accessory 4min
tabata (20'' on / 10'' off)
medball wall sit

a) mobility & warm up 7min
1:00 each
hand walk + push up
row
calf stretch
row
alt. db swings
row
single unders

b) bench press + strict pull ups 15min
work up to a heavy set of 20

then

3 x max reps strict pull ups

1-2min rest between sets

c) conditioning 15min
amrap 15min
50 double unders
15/12 cal row
5-10-15-20...db snatches 22.5/15kg

a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
hand walk
hip crossovers

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

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 15-30 russian twists
3. 8-15 cal bike / ski
4. 10-20 jumping lunges
5. rest

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

b) warm up 6min
in teams of 2
5 box step overs
10 single db deadlifts
100m run
partner does 5 plank push ups + holds top of plank remaining time

c) conditioning 40min
in teams of 2
30 rounds for time
6 db plank rows 22.5/15 kg
6 db deadlifts
6 db step overs
100m run

switch after each round

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

b) warm up 5min
on every 2:30 x 2
10 medball squats
10 medball press
20 russian twists
remaining time row

c) back squat 12min
work up to a heavy set of 20

d) conditioning 15min
on the 3:00 x 5
10 wall balls 20/14 lbs
30 sit ups
10 wall balls
max cal row