WODs

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

b) warm up 6min
amrap 6min for quality
1-2-3-4-5 etc
front squats (empty bar)
press
thrusters
burpees

c) front squat 15min
build to a heavy set of 5

d) conditioning 12min
for time
20 front squats 50/35
20 burpees over the bar
20 push press 50/35
20 burpees over the bar
20 thrusters 50/35

a) mobility 4min
1:00 each
inverted hamstring stretch
instep rotation stretch
hip cross over
scorpion

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

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 15-25 sit ups
3. 8-12 cal bike
4. 10-20 kb high pulls
5. rest

a) mobility 4min
1:00 each
samson stretch
kneeling lat stretch
sumo squat stretch
hand walk

b) warm up 6min
3 rounds
10 ring rows
10 air squats
*partner does down ups

c) conditioning 30min
in teams of 2 for time
4 rounds for max reps
2min pull ups
2min wall balls
2min burpees
2min rest

a) mobility 4min
1:00 each
pass through
around the world
leg swings (30sec each leg)
overhead squats

b) warm up 5min
5 rounds
5 snatch grip deadlifts (empty bar)
5 tall muscle snatches
5 overhead squats

c) squat snatch 12min
build to a heavy set of 3

d) conditioning 15min
4 rounds for time
30 db snatches 20/15
20/15 cal bike / ski
10 box jumps 75/60

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

b) warm up 6min
3 rounds
10 ring rows
10 feet together squats
10 marching planks
200m run

c) skill 5min
muscle up

d) conditioning 20min
amrap 20min
200m run
5 ring muscle ups
200m run
10 handstand push ups
200m run
20 alternating pistols

a) mobility 4min
1:00 each
samson stretch
down dog to seal
calf stretch
scorpion

b) warm up 6min
amrap 3min
10 push ups
10 cal row
into
amrap 3min
10 sit ups
50 single unders

c) bench press 15min
build to a heavy set of 5

d) conditioning 15min
on the 1:30 x 10 rounds
1-2-3-4-5-6-7-8-9-10 toes to bar
30 double unders
max cal row