WODs

a) mobility 4min
1:00 each
elbow instep rotation
cossack squat
hand walk
inverted hamstring stretch

b) warm up 6min
amrap 6min
in teams of 2
10 air squats
8 push ups
6 db deadlifts
partner bikes

c) conditioning 27min
4 rounds for total reps
2min cal bike
2min shuttle runs
2min dumbbell "Macho Man"
1min rest

1 round of "Macho Man":
3 db power cleans 20/15kg
3 db front squats
3 db push jerks

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

b) warm up 5min
amrap 5min
40 single unders
20 marching plank
10 ring rows

c) bench press 12min
build to a heavy set of 5

d) conditioning 15min
amrap 15min
5 chest to bar pull ups
30 double unders
10 push ups

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

b) warm up 5min
1:00 row
1:00 air squats
1:00 row
1:00 medball squats
1:00 row

c) back squat 12min
3x10 back squats @70%

last set is max reps

d) conditioning 18min
10 rounds for time
15/12 cal row
15 wall balls 20/14lbs

a) mobility & warm up 6min
line drills

b) deadlift 15min
work up to a heavy set of 5

c) conditioning 15min
on every 2:30 for 3 rounds
for total reps

1. 400m run
max burpees to target

2. 1000/800m bike
max burpees to target

a) mobility 4min
1:00 each
samson stretch
hand walk
hip crossover
down dog to seal

b) warm up 8min
2 rounds
1:00 push ups
1:00 row
1:00 down ups
1:00 plank

c) conditioning 34min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 8-15 burpees
4. 15-20 sit ups
5. rest

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

b) warm up 5min
amrap 5min
10 medball squats
10 russian swings
partner does step ups

c) conditioning 35min
"Team Morrison"
in teams of 2
for time
50-40-30-20-10-20-30-40-50
wall balls 20/14lbs
box jumps 60/50
swings 24/16kg