WODs

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
calf stretch

b) warm up 5min
amrap 5min
in teams of 2
10 push ups
10 step ups
partner holds handstand

c) strict press 12min
5 sets
build to a heavy set of 3 strict press

1-2min rest between sets. Start first working set at 80 %

d) conditioning 15min
5 rounds for time
12 push presses 60/40 kg
20 box jumps 60/50

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

b) warm up 5min
amrap 5min
10 db deadlifts
10 ring rows
100 m run

c) conditioning 27min
3 rounds x amrap 7min
40 db snatches 20/15 kg
800m run
max rope climbs / strict pull ups

3 min rest between rounds

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
cossack squats

b) warm up 6min
2 rounds
1:00 air squats
1:00 burpees
1:00 row

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

d) conditioning 12min
30 front squats 70/50 kg
200 m farmers carry 20/15 kg
1000/900 m row

a) mobility 3min
1:00 each
sumo squat stretch
calf stretch
hip crossovers

b) warm up 8min
2 rounds
1:00 row
1:00 squats
1:00 jumping jacks
1:00 sit ups

c) conditioning 34min
emom 35min (7 rounds)
1. 8-12 cal row
2. 8-15 kb goblet squats
3. 10-20 parallette jump overs
4. 10-20 medball sit ups
5. rest

a) mobility 3min
1:00 each
samson stretch
hand walk
elbow instep rotation

b) warm up 8min
3 rounds
1:00 row
1:00 down ups
1:00 step overs
1:00 mountain climbers

c) conditoning 30min
in teams of 2
4 rounds for total reps
2:00 row
2:00 burpees
2:00 box jump overs 60/50
2:00 rest

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
inverted hamstring stretch

b) warm up 5min
10-8-6-4-2
push ups
medball deadlifts
medball squats

c) deadlift 15min
build to a heavy triple

d) conditioning 7min
amrap 7min
wallballs 20/14 lbs

emom [starting at 1:00]:
5 deadlifts 100/70 kg

e) midline 5min (optional)
1 x max time plank hold (5min cap)