WODs

a) warm up 5min
amrap 5min
30 rope jumps
5 down dog & seal
5 barbell good mornings (unloaded bar)
b) strenght 12min
work up to a heavy power snatch
c) conditioning 14min
amrap 14min
28 double unders
18 sit ups
8 hang power snatch 40/30

scale single unders (x2), 30/20

a) warm up 6min
2 rounds
200m run
10 sumo squat stretch
10 ring rows
b) conditioning 30min
"Badger"
3 rounds
for time
30 squat cleans 40/30
30 pull ups
800m run

a) warm up 6min
3 sets
30"on/10"off
down ups
bike
twisted cross
b) strenght 10min
3 sets
6 half kneeling arnold press/side 15/10
60sec rest
10 bird dow row/side 15/10
60sec rest
c) conditioning 18min
emom 18min
1. 8 single arm db devils press 25/15
2. 8 db box step overs 60/50
3. 15/10cal bike

a) warm up 5min
3 rounds
5 handwalk + push ups
15/10cal row
b) strenght 16min
5 sets
6 benchpress (climbing)
12 plate lateral flys
c) conditioning 14min
5 rounds
for time
10 handstand push ups
20/15cal row

scale box supported handstand push ups, seated double db shoulder press

a) warm up 5min
amrap 5min
5 handwalk + push ups
5 ring rows
10 samson stretch
b) conditioning 30min
amrap 30min
in teams of two
100 alt db snatches 20/15
50 pull ups
100 weighted sit ups 20/15
50 handstand push ups
100 single arm overhead lunges 20/15

a) warm up 6min
10-8-6-4-2 reps
alt step ups
wall squats
kb deadlifts 24/16
b) conditioning 35min
"Morrison"
50-40-30-20-10 reps
for time
wall balls 20/14
box jumps 60/50
swings 24/16