WODs

a) mobility & warm up 5min
line drills

b) tempo front squat 12min
build to a heavy 3 rep front squat

5 sec negative

c) conditioning 18min
for time
30-20-10
power snatches 40/30kg
front squats
400m run

a) mobility 3min
1:00 each
hand walk
elbow instep rotation
scorpion

b) warm up 4min
tabata (20 sec on / 10 sec off)
plank push ups
plank shoulder taps

c) skill handstand walk 8min

d) conditioning 24min
5 rounds for total reps
1:00 cal bike
1:00 ring dips
1:00 cal ski
1:00 handstand push ups
1:00 rest

a) mobility 4min
1:00 each
samson stretch
down dog to seal
kneeling lat stretch
calf stretch

b) warm up 4min
2 rounds
10 good mornings
10 step ups
10 ring rows
10 lunges

c) tempo sumo deadlift 15min
build to a heavy 3 rep sumo deadlift

5 sec negative

d) conditioning 15min
amrap 15min
15 box jumps 60/50cm
10 db front rack reverse lunges 22.5/15kg
5 strict pull ups

a) mobility + warm up 4min
5 hand walk + push up
100m run
10 elbow instep rotation
100m run
20 calf stretches

b) power clean 10min
work up to a heavy set of 5 touch and go power cleans

c) conditioning 25min
10 rounds for time
7 power cleans 60/40kg
7 burpees
200m run

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

b) warm up 4min
2 rounds
10 scapula push ups + 5 push ups
10 straight leg sit ups
50 single unders

c) tempo bench press 12min
build to a heavy 3 rep bench press

5 sec negative

d) skill work 6min
toes to bar

e) conditioning 12min
amrap 12min
9 double db push press 22.5/15kg
30 double unders
9 toes to bar
30 double unders

rx+ unbroken double unders

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

b) warm up 8min
2 rounds
1:00 air squats
1:00 row
1:00 flutter kicks
1:00 bike / ski

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