WODs

a) mobility
1min each
table top bridge
scorpions
calf stretches
rower pike ups

b) warm up 6min
for quality
100m run
50 single unders
10 push ups / kneeling push ups
100m run
20 single unders
10 pike push ups / push ups
100m run
20 single unders
10sec n2w handstand hold

c) handtand walk 10min
3 rounds
20 n2w shoulder taps
10 kick ups (free / against wall)
5-10m handstand walk / 1 handstand walk around the box

b) conditioning 20min
for time
1000m run
100 double unders
50 hanstand push ups
100 double unders
1000m run

a) mobility 4min
1mn each
90/90 stretch
samson stretch
sumo squat stretch
superman swimmer kicks

b) warm up 5min
amrap 5min
5 deadlift (empty bar)
5 burpees
5 air squats

c) deadstop deadlifts 15min
for total load
5 sets of 5

d) conditioning 15min
amrap 15min
1-2-3-4-etc*
deadlifts 100/70
burpee pull ups
db thrusters 20/15

*add 1 rep every round

a) mobility 4min
1min each
samson stretch
curtsey squats
handwalk + push up
scorpion

b) warm up 4min
1 round for quality
1min lunges
1min db deadlifts
1min push ups
1min row

c) conditioning 30min
emom 30min
1. 14-20 jumping lunges
2. 10-15 db cleans
3. 10-15 hand release push ups
4. 10-15 row
5. rest

a) mobility 3min
1min each
sumo squat stretch
instep rotation stretch
kneeling lat stretch

b) warm up 5min
in teams of 2
2 rounds each
5 ring rows / pull ups
10 med ball squat + squat hold until partner finished ski

partner does
15/12cal ski

c) team conditioning
on the 4:00 x 10
10 strict pull ups
30 wall balls 9/6
max cal ski

a) mobility 4min
1min each
samson stretch
down dog and seal
scorpions
scapula push ups

b) warm up 5min
2 rounds
200m run
15 straight leg sit ups
10 push ups

c) bench press 15min
for total laod
5 sets of 5

conditioning 18min
on the 3:00 x 6
400m run
1 unbroken set toes to bar

score is total reps

a) mobility 4min
2min each
handwalks + scorpions
instep rotation + half front split

b) warm up
in teams of 2
2 rounds each
5 db burpee deadlifts 20/15
5 step overs
partner does
500m bike

c) long conditioning 32min
8 rounds for total reps

amrap 2min
max cal bike

amrap 2min
30 db snatches 20/15
15 burpee box jump overs

*pick up where you left off