WODs

a) mobility 3min
1:00 each
sumo squat stretch
samson stretch
back rack elbow rotation

b) warm up 5min
1 round
16 air squat
8 front squat (empty bar)
40 single unders
16 lunges
8 overhead lunges (empty bar)
40 crossovers / single unders

c) front squat 15min
5-4-3-2-1 reps
start at 70% and build to a heavy single

d) conditioning 12min
amrap 12min
8 dumbbell snatches (r)
8 alt overhead lunges (r)
8 dumbbell snatches (l)
8 alt overhead walking lunges (l)
40 crossovers

a) mobility 3min
1:00 each
scorpion
lat stretch
hip cross over

b) warm up 8min
emom 8min
1. ski
2. plank push ups
3. rope body rows
4. bike

c) rope climb 10min
for time
10 rope climbs

d) conditioning 19min
tabata (8 x 20w/10r)
ski
sit ups
hr push ups
bike cal

1min rest between

a) mobility
line drills

b) warm up 5min
1 round
5 press (empty bar)
50 single unders
5 push press
50 single unders
5 push jerks
50 single unders
5 split jerks
50 single unders

c) jerk complex 10min
emom 10min
1 push jerk
1 split jerk

d) conditioning 15min
2 rounds for time
400m run
21 push jerks 60/40
120 double unders

a) mobility 4min
1:00 each
90/90 stretch
handwalk
scorpion
kneeling lat stretch

b) warm up 8min
21 deadlifts (empty bar)
21/15 cal row
15 deadlift (light)
15 burpees
9 deadlifts (light moderate)
9 scapula pull ups

c) deadlift 15min
5-4-3-2-1 reps
start at 70% and build to a heavy single

d) conditioning 16min
amrap 4min
21/15 cal row
21 burpees
21 chest to bar pull ups

rest 2min

amrap 4min
15/9cal row
15 burpees
15 toes to bar

rest 2min

amrap 4min
9/6 cal row
9 burpees
9 pull ups

a) mobility 4min
1:00 each
pass through
handwalk
calf stretch
sumo squat stretch

b) warm up 5min
2-3 rounds
5 tall muslce snatches (empty bar)
5 snatch grip behind the neck jerks
10 step overs 60/50
10 squats

c) snatch complex 10min
emom 10min
1 snatch high pull
1 power snatch
1 hang power snatch

d) conditioning 15min
3 rounds for time
10 power snatches 50/35
20 box jump overs 60/50
30 wall balls 9/6

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

b) warm up 6min
emom 6mn
1. step overs
2. straight arm burpees
3. cal row

c) conditioning 32min
emom 32min (8 rounds)
1. 10-15 db step overs
2. 8-12 burpees
3. 10-15cal row
4. rest