WODs

a) mobility 4min
2min foam roller quads & lats
1min lat stretch on foam roller
1min sumo squat stretch

b) warm up 5min
3-4 rounds
10 ring rows
10 sit ups
10 squats

c) rope climbs 10min
for time
10 rope climbs

scale
modified rope climbs x 2
strict pull ups x 3

d) conditioning 15min
for time
100 toes to bar*
*8 db hang squat cleans for every break (=drop from the bar)

a) mobility 6min
2 rounds
1min bike
1min samson
1min bird dog

b) clean & jerk warm up 10min

c) clean & jerk 10min
build to a heavy clean & jerk

d) interval conditioning 20min
on 2:00 x 5
20/15 bike
amrap c&j 60/40
2min rest

a) mobility 4min
1min sumo squat stretches
1min lateral squat stretches
1min ankle stretch on box
1min lat stretch on box

b) warm up 5min
2-3 rounds
10 med ball squats 9/6
10 push ups
10 step overs

c) front squat 15min
5 x 3 front squats > 80%

d) conditioning
amrap 15min
10 wall balls 9/6
15 burpee box jump overs
20 wall balls
15 burpee box jump overs
30 wall balls
15 burpee box jump overs
40 wall balls
etc.

a) mobility 3min
1min down dog to seal
1min bird dog
1min reverse snowangel

b) warm up 6min
2 rounds
250/200m row
21 kb deadlift
12 bar tap

c) bar muscle ups 10min
30 bar muscle ups

d) conditioning 15
for time 15
1200m row
63 swings 24/16
36 pull ups

a) mobility 4min
1min reverse inchworms
1min scorpions
1min reverse snow angles
1min samson stretch

b) warm up 6min
emom 6min
1. 30sec nose to wall handstand hold
2. 45sec easy row

e) conditioning 32min
emom 32min
1. 3-5 wall walks
2. 10-15cal row
3. 10-15 burpees
4. rest

a) warm up 9min
2 rounds
45sec work / 15sec rest
squats / partner hold bottom of medball squat
bike / partner holds plank
step ups / partner holds reverse plank

b) team conditioning 28min
in teams of 2
3 rounds
2min wall balls 9/6
2min bike
2min box jump overs 60/50
2min single arm hang clean & jerk 20/15
2min rest