WODs

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

b) warm up 5min
1:00 row
1:00 air squats
1:00 row
1:00 medball squats
1:00 row

c) back squat 12min
3x10 back squats @70%

last set is max reps

d) conditioning 18min
10 rounds for time
15/12 cal row
15 wall balls 20/14lbs

a) mobility & warm up 6min
line drills

b) deadlift 15min
work up to a heavy set of 5

c) conditioning 15min
on every 2:30 for 3 rounds
for total reps

1. 400m run
max burpees to target

2. 1000/800m bike
max burpees to target

a) mobility 4min
1:00 each
samson stretch
hand walk
hip crossover
down dog to seal

b) warm up 8min
2 rounds
1:00 push ups
1:00 row
1:00 down ups
1:00 plank

c) conditioning 34min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 8-15 burpees
4. 15-20 sit ups
5. rest

a) mobility 3min
1:00 each
samson stretch
hand walk
medball squat hold

b) warm up 5min
amrap 5min
10 medball squats
10 russian swings
partner does step ups

c) conditioning 35min
"Team Morrison"
in teams of 2
for time
50-40-30-20-10-20-30-40-50
wall balls 20/14lbs
box jumps 60/50
swings 24/16kg

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

b) warm up 5min
amrap 5min
12 good mornings (empty bar)
9 ring rows
6 burpees

c) power clean & jerk 12min
work up to a heavy single

d) conditioning 15min
amrap 15min
1 round of "DT" 60/40kg
5-10-15...strict pull ups

1 round of DT:
12 deadlifts
9 hang power cleans
6 push jerks

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