WODs

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

a) mobility + warm up 6min
line drills

b) conditioning 26min
amrap 10min
1 mile run
max power cleans 60/40

rest 3 min

amrap 6min
800m run
max push jerks 50/35

rest 3 min

amrap 4min
400m run
max thrusters 40/30

a) mobility 3min
1:00 each
handwalk + push up
scorpion
sumo squat stretch

b) warm up 5min
2 rounds
10 cal row
10 ring rows
10 push ups
10 air squats

c) front squat 15min
6 sets
12-10-8-12-10-8
start at 50%, last set at 70%.
rest 1-2 min between sets.

d) conditioning 15min
for time
50/40 cal row
5 rounds of "Cindy"
30/24 cal row
3 rounds of "Cindy"
10/8 cal row
1 round of "Cindy"

1 round of "Cindy"
5 pull ups
10 push ups
15 air squats 

1 round of "Cindy":
5 pull ups
10 push ups
15 air squats

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

b) warm up 8min
2 rounds
1:00 kb russian swings
1:00 row
1:00 med ball sit ups
1:00 burpees

c) conditioning 34min
emom 35min (7 rounds)
1. 10-20 kb swings
2. 8-12cal row
3. 20-30 med ball russian twists
4. 10-15 burpees
5. rest

a) mobility 4min
10m samson stretch
10m intep rotation stretch
10m handwalk
10m crab walk

b) warm up 5min
2 rounds each
A: 200m run
B: 10 lunges + plank shoulder taps until partner returns from running

c) conditioning 30min
in teams of 2 for time
800m run
80 db lunges 20/15
40 db plank rows
600m run
60 db front rack lunges 20/15
40 db plank rows
400m run
40 db overhead lunges 20/15
40 db plank rows

a) mobility 3min
1:00 each
samson
hip crossover
back rack elbow rotation

b) warm up 5min
3 rounds
5 clean deadlift (empty bar)
5 tall muscle clean
15 hollow rocks / hold

c) power clean 12min
build to a heavy set of 5

d) conditioning 8min
for time
50 power cleans 70/50
on the minute 5 toes to bar

e) bike intervals 5min
5 rounds for calories
20sec max effort bike
40sec rest