WODs

a) warm up 4min
amrap 4min
10 step ups
10 alt instep stretch + rotation
5 down dog & seal
b) strength 9min
emom 9min
1.-3. 3 hang power cleans (climbing)
4.-6. 2 hang power cleans (climbing)
7.-9. 1 hang power clean ( climbing)
c) conditioning 18min
3 rounds
for time
30 swings 24/16
30 sit ups
30 box jump overs 60/50

a) warm up 4min
2 sets
45"on/15"off
ski
shoulder press with 3sec pause on top (unloaded bar)/twisted cross
b) strength 12min
every 90sec x 8
1 push press >87%
(across)
c) conditioning 20min
5 rounds
for total reps
amrap 2min
25/20cal ski
max shoulder to overhead 50/35
2min rest

a) movement prep
tabata
jumping jacks
samson stretch

b) skil ski

c) conditioning
10 rounds
30"on/10"off
ski
plate ground to overhead
bench hop overs
plank hold

Endurance
a) warm up 12min
emom 12min
1. bike
2. sumo squat stretch
3. ski
4. instep stretch + rotation
5. row
6. dynamic bridge
b) conditioning 30min
emom 30min
1. 15/10cal bike
2. 15/10cal ski
3. 15/10cal row

scale 12/8cal

a) warm up 5min
2 sets
45"on/15"off
row
down ups/ring rows
b) conditioning 35min
teams of two
for time
100/80cal row
80 hang power cleans 50/35
60 pull ups
40 bar facing burpees
20 BMU
40 barfacing burpees
60 pull ups
80 shoulder to overhead 50/35
100/80cal row

scale strict pull ups, jumping bar muscle ups

a) warm up 5min
amrap 5min
5 down ups
10 instep stretch + rotation
10 step ups
b) strenght 12min
emom 12min
1. 4 sumo deadlfits >85%
2. 8 alt kb frontrack step ups
c) conditioning 16min
amrap 16min
2, 4, 6, 8, 10, 12, 14, 16, etc
kb high pulls 24/16
toes to bar
burpee to target

a) warm up 4min
2 sets
45"on/15"off
bike/ski
samson stretch/lateral squat stretch
b) strenght 12min
every 2:00min for 4 rounds
6 frontsquats >75% (across)
c) conditioning 24min
for total reps
amrap 4min
20/15cal bike
20/15cal ski
max single arm db overhead lunges 25/15
4min rest
amrap 4min
20/15cal ski
20 siingle arm db overhead lunges 25/15
max cal bike
4min rest
amrap 4min
20 single arm db overhead lunges 25/15
20/15cal bike
max cal ski
4min rest