WODs

a) mobility 3min
1:00 each
samson stretch
inverted hamstring stretch
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings (empty bar)
10 step ups
remaining time row

c) deadlift 12min
on the 3:00 x 4
5 deadlifts @ 80-85% (across)

d) conditioning 18min
3 rounds
amrap 4min
500/450 m row
25 deadlifts 80/60kg
max box jumps 60/50
2min rest

a) mobility 4min
1:00 each
elbow instep rotation
sumo squat stretch
down dog to seal
scorpion

b) warm up 5min
amrap 5min
10 ring rows
10 sit ups
10 push ups
10 air squats

c) conditioning 35min
5 rounds for time
40 sit ups
3 rounds of "Cindy"
200 m farmers carry 20/15 kg

1 round of "Cindy"
5 pull ups
10 push ups
15 air squats

a) mobility & warm up 6min
1:00 bike / ski
1:00 samson stretch
1:00 ski / bike
1:00 hand walk
1:00 bike / ski
1:00 scorpion

c) clean & jerk 12min
emom 12min
1 power clean & push jerk (climbing)

d) conditioning 15min
amrap 7min
30/24 cal bike
10 clean & jerks 50/35 kg

1 min rest

amrap 7min
30/24 cal ski
10 clean & jerks 50/35 kg

a) mobility & warm up 6min
line drills

b) conditioning 30min
for time
300 double unders
2 mile run
100 toes to bar

partition however you like

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

b) warm up 5min
amrap 5min
10 db deadlifts
10 medball squats
10/8 cal row

c) front squat 12min
on the 3:00 for 4 sets
5 front squats @ 75-80% (across)

d) conditioning 15min
for time
50 wall balls 20/14 lbs
50/40 cal row
50 db snatches 20/15 kg
50/40 cal row
50 wall balls 20/14 lbs

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
down dog to seal

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

c) conditioning 34min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal bike
3. 15-30 russian twists
4. 8-15 cal row
5. rest