WODs

a) mobility 3min
1:00 each
hip crossover
handwalk + push up
instep rotation

b) warm up 6min
emom 6min
1. 30sec (plate) hollow hold
2. row
3 5 burpees + 5 db hang muscle snatches (each arm)

c) conditioning 32min
emom 32min (8 rounds)
1. 10-20 plate sit up
2. 10-15 row
3. 8-12 single db devils press
4. rest

a) mobility 3min
1:00 parter adductor stretch
1:00 partner shoulder stretch (each)

b) warm up 6min
in teams of 2
amrap 6min
A: 1 round
5 burpees
10 ring rows
15 squats
B: ski (increasing pace each round)

c) team conditioning 35min
amrap 3min x 9 rounds
30 wall balls 9/6
20/15cal ski
max burpees pull ups

1:00 rest between amraps

a) mobility 3min
10m each
samson
inverted hamstring stretch
instep rotation
handwalk

b) warm up 5min
100m shuttle runs
then
3 rounds
10 kb deadlifts
8 kb russian swings
6 reverse goblet lunges
then
100m shuttle run

c) deadlift 12min
build to a heavy set of 10 reps

d) conditioning 15min
amrap 15min
10 kb snatches (5 each arm) 24/16
10m single arm kb overhead walking lunges 24/16
100m shuttle run (10m)

a) mobility 3min
1:00 each
scorpion
kneeling lat stretch
instep rotation

b) warm up 5min
1-2 rounds
15 sit ups
5 strict presses (empty bar)
10 scapula pull ups
5 push presses
5 pull ups / ring rows
5 push jerks 

b) pressing complex 15min
build to a heavy set:
1 strict press,
3 push presses,
5 push jerks

c) conditioning 15min
for time
50 toes to bar
30 shoulder to overhead 40/30
35 pull ups
20 shoulder to overhead 50/35
20 chest to bar pull ups
10 shoulder to overhead 60/40

Happy International Womens Day

"I'm sometimes asked "When will there be enough (women on the Surpreme Court)?" and my answer is: "When there are nine". People are shocked. But there'd been nine men and nobody's raised a question about that."
- Ruth Bader Ginsburg

a) mobility 3min
1:00 each
cossack squat
warrior squat
scorpion

b) warm up 5min
1 round
10 air squats
250/200m row (easy)
30sec bottom of front squat hold (empty bar)
250/2000m row (moderate)
10 front squats
remaining time row (hard)

c) front squat 10min
build to a heavy set of 10 front squats

d) conditioning 20min
3 rounds for time
500/400m row
20 thrusters 30/20
20 burpees over the bar

rest 2:00 between rounds