WODs

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

b) warm up 5min
on every 2:30 min for 2 rounds
20 sec handstand hold
10 wall squats
10 push ups
remainig time row

c) conditioning 30min
3 rounds for time:
1,000/800 m row
50-30-10 pressing reps
50 air squats

round 1: burpees
round 2: handstand push ups
round 3: wall walks

a) mobility & warm up 6min
line drills

c) strict press 12min
work up to a heavy set of 10

d) conditioning 18min
3 rounds for time
600 m run
30-20-10 toes to bar
30 db reverse lunges 20/15kg

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

b) warm up 6min
2 rounds
1:00 bike
1:00 single unders
1:00 good mornings

c) conditioning 30min
5 rounds
amrap 3min
30/24 cal bike
60 double unders
max power snatches 40/30kg

3min rest

a) mobility 3min
1:00 each
elbow instep rotation
warrior squat
kneeling lat stretch

b) warm up 6min
amrap 6min
in teams of 2
8 push ups
10 ring rows
12 air squats
partner rows

c) thruster 12min
build to a heavy set of 5

d) conditioning 15min
amrap 15min
40/30 cal row
20 thrusters 35/25kg
10 bar muscle ups

a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
hand walk
calf stretch

b) warm up 8min
2 rounds
1:00 mountain climbers
1:00 bike
1:00 marching plank
1:00 step overs

c) conditioning 34min
emom 35min (7 rounds)
1. 10-20 paralette jump overs
2. 8-15 cal bike
3. 10-15 push ups
4. 10-20 db step overs
5. rest

a) mobility 4min
1:00 each
hand walk
scorpion
elbow instep rotation
kneeling lat stretch

b) warm up 6min
amrap 6min
10 ring rows
10 push ups
10 alt. db deadlifts
partner rows

c) conditioning 30min
in teams of 2
amrap 30min
1000 m row
8 ring muscle ups / 20 pull ups
40 alt. db snatches 20/15kg