WODs

a) mobility 3min
1:00 each
hand walk
scorpion
sumo squat stretch

b) warm up 5min
2 rounds
7 push ups
7 air squats
7 step ups

into

2 rounds
5 strict press
5 front squats
5 box jumps

c) push press 12min
build to a heay set of 3

d) conditioning 18min
7 rounds
3 push press 50/35
3 front squats 50/35
3 box jumps 75/60

30/24 cal bike / ski

5 rounds
3 push press
3 front squats
3 box jumps

30/24 cal bike / ski

3 rounds
3 push press
3 front squats
3 box jumps

a) mobility & warm up 5min
line drills + barbell warm up

b) power snatch 10min
work up to 4 heavy touch & go power snatches

c) conditioning 20min
for time
5 rounds
8 power snatches 40/30
8 burpees over the bar

800m run

5 rounds
8 toes to bar
8 burpees over the bar

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

b) warm up 5min
2 rounds
10 cal row
10 air squats
10 push ups

c) back squat 12min
build to a heavy set of 5

d) conditioning 19min
5 rounds
amrap 3min
30 wall balls 20/14
max cal row

1min rest

a) mobility 4min
1:00 each
samson stretch
hand walk
hip crossover
calf stretch

b) warm up 8min
2 rounds
1:00 press (empty bar)
1:00 row
1:00 lunges
1:00 plank

c) conditioning 34min
emom 35min (7 rounds)
1. 20-30 push press 20/15
2. 8-15 cal row
3. 10-20 jumping lunges
4. 20-30 sit ups
5. rest

a) mobility 3min
1:00 each
samson stretch
hand walk
kneeling lat stretch

b) warm up 6min
2-3 rounds
10 ring rows
10 step overs
5 burpees
partner bikes

c) conditioning 35min
in teams of 2
amrap 35min
80 cal bike
40 burpee pull ups
80 box jump overs
160 alternating db snatches 20/15
80 box jump overs
40 burpee pull ups
max cal bike

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
hip crossover

b) warm up 5min
2 rounds
10 air squats
10 sit ups
10/8 cal row

c) squat clean 10min
build to a heavy set of 3

d) conditioning 18min
5 rounds for time
10-8-6-4-2 squat cleans 70/50
20/15 cal row
10 toes to bar