WODs

a) mobility 3min
1:00 each
hip crossover
handwalk + push up
instep rotation

b) warm up 6min
emom 6min
1. 30sec (plate) hollow hold
2. row
3. 5 burpees + 5 db hang muscle snatches (each arm)

c) conditioning 32min
emom 32min (8 rounds)
1. 10-20 plate sit ups
2. 10-15 cal row
3. 8-12 single db devils press
4. res

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

b) warm up 6min
3 rounds
A: 200m ski
B: amrap
3 muscle cleans
3 front squats
3 strict press

c) team conditoning 30min
in teams of 2
on every 6min x 5 rounds
500/400m ski
amrap of "Macho Man"

3 power cleans 60/40
3 front squats
3 push jerks

*partners switch after each round.
pick up where you left off

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

b) warm up 6min
3 rounds
10-8-6 reps
down ups
ring rows
deadlifts (build weight)

c) deadlift 12min
on the 2:00 x 6 Sets:
5-5-3-3-1-1
*start at 70-75% and build from there

d) conditioning 14min
amrap 14min
6 burpee box jumps 60/50
8 strict pull ups
10 dumbbell snatches 25/20 kg

a) mobility 4min
1:00 each
curtsy squats
samson stretch
kneeling ankle stretch (30s each)
scorpion

b) warm up 5min
in teams of 2
1 round (each)
1:00 bike (>60/50)
10 squats
remaining time tall plank hold
1:00 bike (>65/55)
10 narrow stance squats
remaining time handstand hold (nose to wall)

c) pistol / handstand 10min
emom 10min
1. 6-10 pistols
2. 30-45sec handstand hold

d) conditioning 20min
emom 20min
1. max cal bike
2. max wall balls 9/6

a) mobility 3min
1:00 each
scorpion
table top bridge
hip crossovers

b) warm up 6min
1 rounds
300m row
15 bench press (empty bar)
200m row
10 bench press (light weight)
100m row
5 bench press (moderate weight)

c) bench press 12min
on the 2:00 x 6 Sets:
5-3-1-5-3-1 reps

d) conditioning 20min
for time
800m row
80 sit ups
500m row
50 push ups
300m row
30 toes to bar

a) mobility 3min
1:00 each
instep rotation stretch
box shoulder stretch
back rack elbow rotations

b) warm up 5min
5-4-3-2-1 reps
5 clean deadlifts
5 tall muscle clean
5 press
5 front rack barbell step ups

c) clean & jerk 12min
build to heavy single for the day

d) conditioning 15min
10-9-8-7-6-5-4-3-2-1 reps for time
db power cleans 20/15
db push press
db box step overs