WODs

a) mobility 4min
1:00 each
hand walk
sumo squat stretch
scorpion
calf stretch

b) warm up 5min
amrap 5min
10 good mornings (empty bar)
5 front squats
5 press
10 step ups

c) power snatch 12min
work up to a heavy touch and go 5 rep power snatch

d) conditioning 14min
amrap 14min
7 thrusters 40/30kg
7 box jumps 60/50cm
7 power snatches 40/30kg
7 box jumps

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

b) warm up 5min
10/8 cal bike
into
3 rounds
5 burpees
10 ring rows
into
10/8 cal ski

c) bench press 10min
work up to a heavy set of 10

d) conditioning 22min
for time
3 rounds
15/12 cal bike
10 burpee pull ups

400m farmers carry 20/15kg

3 rounds
15/12 cal ski
10 burpee pull ups

a) mobility & warm up 6min
line drills

b) clean complex 10min
emom 10min
1 power clean + 1 front squat + 1 squat clean

start light/moderate and add weight each minute

d) conditioning 18min
for time
30 power cleans 70/50kg
600m run
20 front squats
600m run
10 squat cleans
600m run

a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
calf stretch

b) warm up 5min
on every 2:30 for 2 rounds
50 single unders
10 step ups
remaining time row

c) benchmark conditioning 40min
"9/11"
for time
2001 m row
343 double unders
110 db box step ups 50cm
2977 m row

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

b) warm up 5min
1 round
1:00 ring rows
1:00 row
1:00 db deadlift
1:00 push ups
1:00 sit ups

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 jumping pull ups
2. 8-15 cal row
3. 10-20 db hang clean & jerks
4. 10-20 sit ups
5. rest

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

b) warm up 6min
amrap 6min
in teams of 2
10 air squats
8 push ups
6 down ups
partner runs 100m

c) conditioning 30min
in teams of 2
3 rounds
600m plate run 20/15kg
50 burpees over the bar
40 thrusters 40/30kg