WODs

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

b) warm up 6min
2 rounds
1:00 bike
1:00 single unders
1:00 good mornings

c) conditioning 30min
5 rounds
amrap 3min
30/24 cal bike
60 double unders
max power snatches 40/30kg

3min rest

a) mobility 3min
1:00 each
elbow instep rotation
warrior squat
kneeling lat stretch

b) warm up 6min
amrap 6min
in teams of 2
8 push ups
10 ring rows
12 air squats
partner rows

c) thruster 12min
build to a heavy set of 5

d) conditioning 15min
amrap 15min
40/30 cal row
20 thrusters 35/25kg
10 bar muscle ups

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

b) warm up 8min
2 rounds
1:00 mountain climbers
1:00 bike
1:00 marching plank
1:00 step overs

c) conditioning 34min
emom 35min (7 rounds)
1. 10-20 paralette jump overs
2. 8-15 cal bike
3. 10-15 push ups
4. 10-20 db step overs
5. rest

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

b) warm up 6min
amrap 6min
10 ring rows
10 push ups
10 alt. db deadlifts
partner rows

c) conditioning 30min
in teams of 2
amrap 30min
1000 m row
8 ring muscle ups / 20 pull ups
40 alt. db snatches 20/15kg

a) mobility & warm up 6min
line drills

b) deadlift 15min
work up to a heavy set of 10

c) conditioning 15min
amrap 15min
2 rounds
800m run
50 wall balls 20/14lbs

directly into

max bar facing burpees

a) mobility 4min
1:00 each
samson stretch
inverted hamstring stretch
down dog to seal
kneeling chest stretch

b) warm up 6min
3 rounds
10 push ups
20 mountain climbers
10 kb deadlifts
20 jumping jacks

c) strict weighted ring dip 10min
4 sets
8 strict weighted ring dips

rest 1-2min between sets

d) conditioning 20min
amrap 20min
40 sit ups
21 kettlebell swings 24/16 kg 
200m run