WODs

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

a) mobility 4min
1:00 each
pass through
sumo squat stretch
half kneeling adductor stretch / side

b) warm up 5min
1 round
1:00 ring rows
1:00 overhead suqats (empty bar / dowel)
1:00 single unders
1:00 burpees
1:00 bike

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

d) conditioning 17min
3 rounds for total reps
1 min pull ups
1 min overhead squats 35/25
1 min double unders
1 min burpees
1 min bike
1 min rest

a) mobility 3min
1:00 each
handwalk
sumo squat stretch
samson stretch

b) warm up 8min
emom 8min
kb deadlifts
bike
squats
plank shoulder taps

c) conditioning 34min
emom 34min (7 rounds)
1. 15-20 swings
2. 10-15 bike
3. 15-25 jumping squat
4. 10-15 db plank row
5. rest

a) mobility 2min
2:00 partner adductor stretch
2:00 partner shoulder stretch (1min each)

b) warm up 5min
in teams of 2
amrap 5min
5 straight arm burpees
5 ketlebell deadlifts 32/24
parnter holds deadhang

c) conditioning 25min
in teams of 2
amrap 25min
2-4-6-8-10 etc
(jumping) pull ups
burpees
kettlebell high pulls 32/24

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