WODs

a) mobility 4min
1:00 each
elbow instep rotation
sumo squat stretch
hip crossovers
calf stretch

b) warm up 5min
amrap 5min
10 air squats
10 sit ups
40 single unders

c) squat clean 15min
work up to a heavy set of 3

d) conditioning 12min
amrap 12min
2 squat cleans* 60/40kg
40 double unders
8 toes to bar

*add 2 squat cleans every round

a) mobility & warm up 5min
line drills

b) conditioning 30min
10 rounds for time
8 deadlifts 80/60kg
6 strict ring dips
4 strict pull ups
200 m run

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

b) warm up 5min
10,8,6,4,2
air squats
down ups

c) push press 15min
3-3-2-2-1-1 push press

climb in weight each set.
rest 1-2 min between sets.

d) benchmark conditioning 15min
"Omar"
for time
10-20-30 thrusters 40/30kg
15-25-35 bar facing burpees

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

b) warm up 5min
in teams of 2
amrap 5min
100m run
10 push ups
partner rows

c) bench press 14min
8-5-3-1 bench press

start first working set @ 80%.
rest 1-2 min between sets.

d) conditioning 15min
3 rounds for time
500 m row
400 m run

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

b) warm up 5min
3 rounds
10 ring rows
10 air squats
20 marching planks

c) back squat 12min
5 sets
3 back squats
start first working set @ 80%

d) conditioning 18min
7 rounds for time
7 chest to bar pull ups
7 db front squats 20/15kg
7 db push jerks right
7 db push jerks left

a) mobility 4min
1:00 each
hand walk
scorpion
hip crossovers
lat stretch

b) warm up 8min
2 rounds
1:00 sit ups
1:00 row
1:00 burpees
1:00 ring rows

c) conditioning 34min
emom 35min (7 rounds)
1. 10-20 medball sit ups
2. 8-15 cal row
3. 5-10 single arm devils press
4. 10-20 paralette jump overs
5. rest