WODs

a) mobility 4min
1min each
instep rotations
alt calf stretches
scorpions
reverse snowangels

b) warm up
2 rounds
5 shoulder press (empty bar)
10/8 cal row
15 scapula push ups
20 single unders

c) push press 15min
1. build to a heavy single
2. 1 x max reps @ 80%

d) conditioning 20min
amrap 20min
10 toes to bar
20/15cal row
30 hand release push ups
40 double unders

a) mobility 4min
1min each
alternating instep rotation
alternating pigeon stretch
kneeling lat stretch
birg dogs

b) warm up 5min
2 rounds for quality
12 deadlifts (empty bar)
9 hang muslce cleans
6 strict presses
3 strict pull ups / 6 ring rows

c) deadlift 15min
1. build to a heavy single
2. 1 x max reps @ 80%

d) conditioning 15min
for time
30 chest to bar pull ups
3 rounds of dumbbell "DT"
20 chest to bar pull ups
2 rounds of dumbbell "DT"
10 chest to bar pull ups
1 round of dumbbell "DT"

*dumbbell "DT"
12 dumbbell deadlifts 20/15
9 dumbbell hang cleans
6 db push jerks

a) mobility 4min
1min each
scorpions
handwalks
samson stretch
instep rotation stretch

b) warm up 4min
1 round for quality
1min bike
1min kb good mornings
1min alternating lunges
1min paralette jump overs

c) conditioning 30min
emom 30min (6 rounds)
1. 10-15cal bike
2. 15-20 swings
3. 10-20 jumping lunges
4. 5-10 paralette burpees
5. rest

a) mobility 3min
1min each
sumo squat rotation
down dog to seal
calf stretch

b) warm up 5min
in teams of 2
2 rounds each
5 muscle cleans (empty bar)
5 front squats
5 shoulder presses
partner does ski

c) team conditioning
in teams of 2
amrap 30min
30cal ski
30 power cleans 60/40
30cal ski
30 front sqauts
30cal ski
30 push jerks

a) mobiity 5min
rom drills

b) snatch warm up 5-10min

c) squat snatch 12min
build to a heavy double

d) conditioning 18min
for time
400m run
21 squat snatches 40/30
21 toes to bar
400m run
15 squat snatches 40/30
15 toes to bar
400m run
9 squat snatches 40/30
9 toes to bar

a) mobility / warm up 6min
for quality
10/8 cal row (easy)
10 hanwalk + scorpion
10/8 cal row (medium)
10 alt samson + instep rotation
10/8 cal row (hard)

b) long conditioning 30min
every 3min x 10 sets
5 strict pull ups
10 hand release push ups
15 alternating box step ups 60/50
max cal row

c) midline accessory 8min
for quality
50 rower pike ups