WODs

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

b) warm up 5min
2 rounds
100m run
10 ring rows
10 push ups
10 kb deadlifts

c) conditioning 30min
amrap 30min
200m run
2 ring muscle ups
4 burpees
8 kettlebell swings 32/24

a) mobility 3min
1:00 each
handwalk
sumo squat stretch
calf stretch

b) warm up 6min
2 rounds
1:00 air squats
1:00 row
1:00 single unders

c) front squat 15min
5-4-3-2-1
start at 67% build from there.
1-2min rest between sets

d) conditioning 15min
2 rounds for time
100 double unders
750/600m row
50 wall balls 20/14

a) mobility 3min
1:00 each
handwalk
kneeling lat stretch
scorpion

b) warm up 5min
2-3 rounds
10 prisoner good mornings
10 push ups
100m run

c) deadlift 12min
build to a heavy set of 5

d) conditioning 18min
for time
800-600-400m run
40-30-20 deadlifts 60/40
20-15-10 handstand push ups

a) mobility 4min
1:00 each
sumo squat stretch
warrior squats
scorpion
calf stretch

b) warm up 5min
3 rounds
10 air squats
10 push ups
10 step ups

c) overhead squat 15min
build to a heavy single

d) conditioning 15min
10-9-8-7-6-5-4-3-2-1 reps for time
overhead squats 50/35
burpee box jumps 60/50

a) mobility 4min
1:00 each
hand walk
inverted hamstring stretch
lat stretch
scorpion

b) warm up 4min
1 round
1:00 push ups
1:00 russian kb swings
1:00 row
1:00 ring rows

c) conditioning 35min
emom 36min (6 rounds)
1. 2-4 wall walks
2. 15-20 swings
3. 10-15 cal row
4. 10-15 pull ups / ring rows
5. rest

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

b) warm up 5min
2 rounds rounds each
10 db good mornings
8 db front squats
6 push ups

partner runs 200m

c) conditioning 35min
in teams of 2 for time
20 rounds for time
10 db hang cleans 20/15
8 db front squats
6 burpees

200m run on every 5min
(starting at 0:00)