WODs

a) mobility 3min
1:00 each
samson stretch
elbow instep rotation
hand walk

b) warm up 6min
10,8,6,4,2
push ups
lunges
sit ups

c) db bench press + bent over row 15min
5 supersets
10 db bench press
10 single arm db bent over row

d) conditioning 15min
for time
16-14-12-10-8-6-4-2
push ups on dumbbells
db front rack lunges 20/15kg
weighted sit ups with single db 20/15kg

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

b) warm up 6min
50 single unders
10 push ups
10 air squats
50 single unders
10 press (empty bar)
10 front squats
50 single unders

c) strict press 10min
build to a heavy set of 5

d) skill 5min
double unders / double under crossovers

e) conditioning 12min
amrap 12min
9 front squats 35/25kg
6 handstand push ups
30 double unders

a) mobility 3min
1:00 each
elbow instep rotation
inverted hamstring stretch
scorpion

b) warm up 5min
2 rounds
200m run
10 db deadlifts
10/8 cal bike

c) conditioning 30min
3 rounds for time
800 m run
50 dumbbell snatches 20/15kg
30/24 cal bike

rest 3 minutes between rounds

a) mobility 3min
1:00 each
elbow instep rotation
inverted hamstring stretch
handwalk

b) warm up 6min
2 rounds
1:00 row
1:00 medball squat
1:00 down ups

c) back squat 10min
build to a heavy set of 10

d) conditioning 20min
for time
99 cal row
99 wallballs 20/14lbs
99 burpees

partition as needed

a) mobility 4min
1:00 each
samson stretch
hand walk
inverted hamstring stretch
hip crossovers

b) warm up 8min
2 rounds
1:00 push ups
1:00 kb deadlifts
1:00 plank
1:00 bike

c) conditioning 34min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 10-20 kb high pulls
3. 10-20 v-ups
4. 10-15 cal bike
5. rest

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

b) warm up 6min
amrap 6min
10 ring rows
10 step ups
10 push ups
partner runs 100m

c) conditioning 35min
in teams of 2
4 rounds
amrap 8min
buy in: 800m run
4 bar muscle ups / 8 pull ups
8 db box step overs 20/15kg
12 db hang clean & jerks 20/15kg

1min rest