WODs

a) mobility 4min
1:00 each
sumo squat stretch
instep rotation
kneeling lat stetch
squat hold

b) warm up 6min
3 rounds
10 air squats
10 ring rows
50 single unders

c) back squat 12min
8-6-4-8-6-4
start at 60%. 2nd wave heavier.
1-2min rest between sets

d) conditioning 14min
7 rounds for time
30 double unders
5 chest to bar pull ups
7 thrusters 35/25

a) mobility 4min
1:00 each
instep rotation
inverted hamstring stretch
calf stretch
samson stretch

b) warm up 6min
2 rounds
1min deadlifts (empty bar)
1min bike
1min box step overs 60/50

c) deadlift 12min
5 sets
5 deadlifts
1-2min rest between sets.
start at 70% and build from there

d) conditioning 15min
5 rounds for total reps
1min max db snatches
1min max box jump overs 60/50
1min max cal bike

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

b) warm up 4min
amrap 4min
5 push ups
10 sit ups
15 squats

c) bench press 12min
5 sets
8 bench press @ 75%

rest 1-2min between sets

d) conditioning 15min
amrap 15min
5 handstand push ups
10 toes to bar
15 wall balls 20/14lbs

a) mobility & warm up 6min
line drills

b) conditioning 25min
8 rounds for time
200m run
4 bar muscle ups
8 clean & jerks 50/35

a) mobility 4min
1:00 each
pass through
sumo squat stretch
scorpion
overhead squat

b) warm up 5min
on the 2:30min x 2
200/150m row
10 overhead squats (empty bar)
max burpees

c) overhead squat 15min
6 sets
5 overhead squats
rest 1-2min between sets.
start at 65% and build from there.

d) conditioning 15min
2 rounds for time
500m row
35 overhead squats 30/25
20 burpees over the bar

a) mobility 4min
1:00 each
curtsy squat
hip cross over
instep rotation stretch
bird dog

b) warm up 8min
2 rounds
1:00 step overs
1:00 plank
1:00 bike
1:00 single arm db swings (switch after 5 reps)

c) conditioning 35min
emom 35min (7 rounds)
1. db step overs
2. sit ups
3. cal bike
4. db hang snatch (switch every 5 reps)