WODs

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
kneeling lat stretch

b) warm up 6min
2-3 rounds
10 ring rows
10 sit ups
10 lunges
partner does burpees

c) conditioning 30min
in teams of 2
amrap 30min
4 gymnastics complex
5 burpees
6 double db front rack lunges 20/15

1 gymnastics complex:
1 pull up + 1 toes to bar

a) mobility 4min
1:00 each
samson stretch
inverted hamstring stretch
kneeling lat stretch
calf stretch

b) warm up 5min
2 rounds
50 single unders
100m run
5 elbow rotations
10 good mornings (empty bar)

c) power clean 12min
build to a heavy set of 3

d) conditioning 18min
3 rounds for time
400m run
30-20-10 power cleans 60/40kg
100 double unders

a) mobility 3min
1:00 each
samson stretch
hip crossovers
kneeling lat stretch

b) warm up 6min
3 rounds
on every 2min
10 ring rows
10 push ups
top of push up hold (remainder of time)

c) conditioning 28min
4 rounds for time
40 sit ups
3 rope climbs
20 push ups on db
100m farmer carry 20/15

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

b) warm up 5min
2 rounds
7 push ups
7 air squats
7 step ups

into

2 rounds
5 strict press
5 front squats
5 box jumps

c) push press 12min
build to a heay set of 3

d) conditioning 18min
7 rounds
3 push press 50/35
3 front squats 50/35
3 box jumps 75/60

30/24 cal bike / ski

5 rounds
3 push press
3 front squats
3 box jumps

30/24 cal bike / ski

3 rounds
3 push press
3 front squats
3 box jumps

a) mobility & warm up 5min
line drills + barbell warm up

b) power snatch 10min
work up to 4 heavy touch & go power snatches

c) conditioning 20min
for time
5 rounds
8 power snatches 40/30
8 burpees over the bar

800m run

5 rounds
8 toes to bar
8 burpees over the bar

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

b) warm up 5min
2 rounds
10 cal row
10 air squats
10 push ups

c) back squat 12min
build to a heavy set of 5

d) conditioning 19min
5 rounds
amrap 3min
30 wall balls 20/14
max cal row

1min rest