WODs

a) mobility & warm up 5min
line drills

b) barbell complex 10min
emom 10min
1 power clean
1 front squat
1 push jerk

start light and build to heavy

c) conditioning 10min
amrap 10min
3 power cleans 60/40 kg
3 front squats
3 push jerks

d) running accessory 10min
4 sets
400m run
30 sec rest

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

b) warm up 8min
2 rounds
1:00 row
1:00 kb deadlifts
1:00 ring rows
1:00 bike

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

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

b) warm up 6min
in teams of 2
3 rounds
A: 100m run
B: amrap
3 muscle cleans (build)
5 sit ups
7 step ups

c) team conditioning 35min
for time
1000m run

into

30 rounds
3 power cleans 60/40kg
5 toes to bar
7 box jumps

into

1000m run

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

b) warm up 4min
2 rounds
10 push ups
10 db swings (5/side)
10/8 cal row

c) bench press 12min
3x8 bench press

start at 60% and build

d) conditioning 19min
4 rounds
amrap 4min
15/12 cal row
12 alt. hang db snatches 22,5/15
12 push ups

1 min rest

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

b) warm up 4min
tabata (8 intervals)
hollow rocks / hold
arch rocks / hold

c) strong(wo)man conditioning 34min
in teams of 2
for total reps

amrap 7min
sled push 60/40kg

2min rest

amrap 7min
dball over target 30/20kg

2min rest

amrap 7min
reverse sled drag 80/60kg

2min rest

amrap 7min
double kb front rack carry 20/12kg

a) mobility 3min
1:00 each
hand walk + push up
pass throughs
dowel overhead squats

b) warm up 4min
10 air squats
5 burpees
10 back squats (empty bar)
5 burpees
10 overhead squats
5 burpees

c) squat strength 14min
on every 2:00 x 3
8 overhead squats

start at 60% and build

directly into

on every 1:00 x 8
2 back squats* @ 50%

*move bar as fast as possible

d) conditioning 15min
for time
3 rounds
14 overhead squats 50/35kg
14 lateral burpees

directly into

3 rounds
14 wall balls 20/14lbs
14 lateral burpees