WODs

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

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

b) warm up 5min
on every 1:30
3 rounds
10 ring rows
10 air squats
remaining time handstand hold

c) push jerk 12min
work up to a heavy single

d) benchmark conditioning 15min
""Marco""
3 rounds for time
21 pull ups
15 handstand push ups
9 thrusters 60/40kg

a) mobility 3min
1:00 each
samson stretch
hand walk
lat stretch on box

b) warm up 6min
amrap 6min
in teams of 2
10 good mornings (empty bar)
10 elbow rotations
10 step ups
partner does bike

c) conditioning 28min
4 rounds x amrap 5min
5 power cleans 70/50kg
10 box jumps 75/60
15/12 cal bike / ski

2min rest

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

b) warm up 5min
1:00 row
1:00 burpees
1:00 sit ups
1:00 air squats
1:00 single unders

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

d) conditioning 20min
for time
100/80 cal row
60 burpees over the rower
40 toes to bar
200 double unders

Beat the Coach: 15:27

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
scorpion
hip crossovers

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

c) conditioning 34min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-15 knees to elbows
4. 10-20 swings
5. rest

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

b) warm up 5min
amrap 5min
10 med ball squats
10 push ups
partner bikes

c) conditioning 35min
in teams of 2 for time

4 rounds
30 wall balls 20/14lbs
20 push ups

2000 m bike

3 rounds
30 wall balls 20/14lbs
20 push ups

2000 m bike

2 rounds
30 wall balls 20/14lbs
20 push ups

2000 m bike

1 round
30 wall balls 20/14lbs
20 push ups