WODs

a) mobility / warm up
line drills

b) long conditioning 40min
5 rounds for time
30 russ swing 24/16
20 goblet squats 24/16
1000m run

a) mobility 4min
1min each
around the world
pass through
overhead squat
leg swing (30sec each)

b) warm up 4min
2 rounds of amrap 2min
5 overhead squats (empty bar)
5 burpees
row

c) overhead squat 10min
build to a heavy set of 5 reps

d) conditioning 20min
10 rounds of amrap 2min
250/200m row
max burpees over the rower

a) mobility 4min
1min each
handwalk
scorpions
instep rotations
samosn stretch

b) warm up 5min
amrap 5min for quality
5 shoulder press
10 alt reverse lunges
20 single unders

c) push press 10-15min
1. build to a heavy set of 5 reps
2. 1 x 5 @ 90%, 1 x 5 @ 80%

d) conditioning 15min
amrap 15min
10 kipping handstand push ups
30 double unders
15m double db front rack lunges 20/15

a) mobility 4min
1min each
90/90 stretch
instep rotations
sumo squat stretch
bird dogs

b) warm up 6min
for quality
3 rounds
9 sit ups
9 banded mornings

into

3 rounds
9 ring rows
9 air squats

c) deadlift 15min
1. build to a heavy set of 5 reps
2. 1 x 5 @ 90%, 1 x 5 @ 80%

d) conditioning 15min
amrap 5min
toes to bar
emom (starting at 0:00)
9 deadlifts 80/55

rest 5min

amrap 5min
chest to bar pull ups
emom (starting at 0:00)
9 front squats 40/25

a) mobility 4min
tabata (8 intervals)
1. sumo squat stretch
2. samson stretch

b) warm up
emom 4min
1. air squat
2. bike
3. db good mornings
4. ski

conditioning 35min
emom 35min (7 rounds)
1, 15-20 wall balls
2. 10-15 cal bike
3. 15-20 alt. db snatches
4. 10-15 cal ski
5. rest

a) mobility 4min
2min each
handwalk + scorpion
instep rotations + hamstring stretch

b) warm up 6min
in teams of 2
2 rounds
12 deadlifts (empty bar)
9 hang muscle cleans
6 push press
parnter does burpee box step ups

c) team conditioning 35min
in teams od 2
for time
6 rounds
16 deadlifts 60/40
16 burpees over the bar

into

6 rounds
12 hang power cleans 60/40
12 box jumps 60/50

into

6 rounds
8 push jerks 60/40
8 burpee box jumps 60/50