WODs

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

a) warm up 4min
2 sets
45"on/15"off
ski/row
sumo squat stretch
b) strength 10min
5 sets
4 frontsquats (climbing)
c) conditioning 24min
amrap 4min
20/15cal row
20/15cal ski
max sit ups
4min rest
amrap 4min
20/15cal ski
20 sit ups
max cal row
4min rest
amrap 4min
20 sit ups
20/15cal row
max cal ski
4min rest

a) warm up 6min
amrap 6min
30 rope jumps
5 shoulder press with 2sec pause on top (unloaded bar)
5 down ups
b) strength 12min
5 sets
1 pause push jerk + 2 push jerk (climbing)
c) conditioning 14min
amrap 14min
2 wall cllimbs
4 bar muscle ups
8 burpee to target
24 double unders

a) warm up 8min
2 sets
45"on/15"off
bike/ski
samson stretch
down dog & seal
step ups
b) strength 12min
4 sets
1.1.1.1.1 strict chest to bar pull ups/pull ups
15"rest b/w singles
2min rest b/w sets of 5
c) conditioning 20min
for time
50/40cal ski
50 double db frontrack lunges 20/154
50 toes to bar
50 box jump overs
50 double db push jerks 20/15
50/40cal bike

a) warm up 6min
400m run
into
2 rounds
10 barbell good mornings (unloaded bar)
5 down dog & seal
b) strength 15min
for quality
10-8-6-4-2 reps
power cleans >75%
20 v-ups b/w sets
scale tuck ups
c) conditioning 13min
4 rounds
for time
400m run
10 deadlifts 80/50
10 push ups