WODs

a) mobility 4min
1:00 each
scorpion
hip crossovers
sumo squat stretch
hand walk

b) warm up 4min
amrap 4min
5 push ups
10 sit ups
15 squats

c) bench press 12min
5 sets
8 bench press @ 75%

rest 1-2min between sets

d) conditioning 15min
amrap 15min
5 handstand push ups
10 toes to bar
15 wall balls 20/14lbs

a) mobility & warm up 6min
line drills

b) conditioning 25min
8 rounds for time
200m run
4 bar muscle ups
8 clean & jerks 50/35

a) mobility 4min
1:00 each
pass through
sumo squat stretch
scorpion
overhead squat

b) warm up 5min
on the 2:30min x 2
200/150m row
10 overhead squats (empty bar)
max burpees

c) overhead squat 15min
6 sets
5 overhead squats
rest 1-2min between sets.
start at 65% and build from there.

d) conditioning 15min
2 rounds for time
500m row
35 overhead squats 30/25
20 burpees over the bar

a) mobility 4min
1:00 each
curtsy squat
hip cross over
instep rotation stretch
bird dog

b) warm up 8min
2 rounds
1:00 step overs
1:00 plank
1:00 bike
1:00 single arm db swings (switch after 5 reps)

c) conditioning 35min
emom 35min (7 rounds)
1. db step overs
2. sit ups
3. cal bike
4. db hang snatch (switch every 5 reps)

a) mobility 4min
1:00 each
kneeling lat stretch
handwalk
samson streth

b) warm up 6min
2 rounds each
A: 200m run
B: 1 rounds
12 ring rows
9 deadlifts
6 hang cleans
3 push jerks

c) conditioning 30min
in teams of 2 for time
600m run with dumbbells
60 pull ups
6 rounds of dumbbell "DT"
400m run with dumbbells
40 pull ups
4 rounds of dumbbell "DT"
200m run with dumbbells
20 pull ups
2 round of dumbbell "DT"

*1 round of dumbbell "DT"
12 deadlifts 20/15kg
9 hang power cleans 20/15kg
6 push jerks 20/15kg

a) mobility 3min
1:00 each
pass through
samson stretch
instep rotation stretch

b) snatch warm up 5min
3 rounds
5 tall muscle snatch (1.) / hang muscle snatch (2.) / muscle snatch (3.)
5 burpees
5 step ups

c) power snatch 10min
on every 2min for 10min
5 power snatches 70%
last set is max reps

d) conditioning 15min
10-1 reps for time
power snatches 40/30 kg
burpee box jumps 60/50