WODs

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

b) warm up 5min
2 rounds
200m row
10 push ups
10 step ups 60/50

c) weighted strict pull up 10min
for total load
3-3-3-3-3

d) conditioning 25min
10 rounds for time
200m row
15 push ups
15 box jumps 60/50

a) mobility 4min
1:00 each
elbow instep rotation
handwalk
sumo squat stretch
calf stretch

b) warm up 6min
1 round
100m run
10 air squats
10 push ups

1 round
100m run
10 front squats (empty bar)
10 strict press

1 round
100m run
10 thrusters (empty bar)

c) strict press 12min
build to a heavy single

d) conditioning 15min
3 rounds for time
400m run
21-15-9 thrusters 40/30kg
1000/800m bike

a) mobility 3min
1:00 each
handwalk
pass throughs
prone behind the neck press

b) warm up 5min
3 rounds
10/8 cal row
5 snatch grip deadlifts (empty bar)
5 burpees

c) power snatch 10min
work up to a heavy 2 rep power snatch

d) conditioning 19min
amrap 5min
40/32 cal row
20 power snatches 30/20
max burpees over the rower

2min rest

amrap 5min
40/32 cal row
20 power snatches 30/20
max burpees over the bar

2min rest

amrap 5min
40/32 cal row
20 power snatches 30/20
max burpee pull ups

a) mobility 4min
1:00 each
elbow instep rotation
sumo squat stretch
hip cross overs
calf stretch

b) warm up 6min
3 rounds
10 sit ups
10 air squats
50 single unders

c) back squat 15min
build to a heavy set of 3

d) conditioning 15min
amrap 15min
6 toes to bar
30 double unders
1-2-3...db squats 20/15

a) mobility 4min
1:00 each
hand walk
samson stretch
elbow instep rotation
inverted hamstring stretch

b) warm up 8min
2 rounds
1:00 down ups
1:00 row
1:00 kb russian swings
1:00 lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 burpees
2. 10-15 cal row
3. 10-20 swings
4. 10-20 jumping lunges
5. rest

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

b) warm up 6min
3 rounds
10 db deadlifts
10 step overs
10 ring rows
partner does bike

c) conditioning 30min
in teams of two for time
50-40-30-20-10 reps
db box step overs 20/15
cal bike
pull ups