WODs

a) mobility 3min
1:00 each
hand walk + push up
elbow instep rotation
kneeling lat stretch

b) warm up 5min
1:00 bike
1:00 db deadlifts
1:00 step ups
1:00 burpees
1:00 ski

c) push press 10min
build to a heavy set of 10

d) conditioning 22min
4 rounds for total reps
2 min bike calories
2 min max reps
2 min rest

round 1: alt. db snatches 20/15kg
round 2: box jump overs 60/50
round 3: handstand push ups
round 4: cal ski

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

b) warm up 6min
1 round
15 air squats
50 single unders
15 ring rows
50 single unders
10 front squats (empty bar)
50 single unders
10 kip swings
50 single unders

c) front squat 15min
build to a heavy single

d) conditioning 12min
3 rounds for time
10 front squats 70/50kg
20 chest to bar pull ups
50 double unders

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

b) warm up 8min
2 rounds
1:00 sit ups
1:00 row
1:00 marching plank
1:00 bike

c) conditioning 34min
emom 35min (7 rounds)
1. 10-20 medball sit ups
2. 8-15 cal row
3. 10-20 push ups
4. 8-15 cal bike
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
sumo squat stretch

b) warm up 5min
amrap 5min
5 db good mornings
5 db goblet squats
5 burpees
partner runs 100m run

c) conditioning 38min
"Team Helton"
in teams of two
3 rounds for time
800m run
60 db squat cleans 20/15
60 burpees

a) mobility 4min
1:00 each
samson stretch
hand walk
hip crossovers
calf stretch

b) warm up 5min
3-4 rounds
7 good mornings (empty bar)
7 hollow rocks
7 step ups

c) power snatch 12min
build to a heavy touch & go double

d) conditioning 18min
10 rounds for time
7 power snatches 35/25kg
7 toes to bar
7 box jumps 60/50

a) mobility & warm up 6min
agility ladder drills

c) bench press 12min
build to a heavy single

c) conditioning 20min
4 rounds on every 2:30
1. 400m run
2. 1000m bike

score is sum total of slowest rounds.