WODs

a) mobility 3min
1:00 each
samson stretch
hand walk
medball squat hold

b) warm up 5min
amrap 5min
10 medball squats
10 russian swings
partner does step ups

c) conditioning 35min
"Team Morrison"
in teams of 2
for time
50-40-30-20-10-20-30-40-50
wall balls 20/14lbs
box jumps 60/50
swings 24/16kg

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

b) warm up 5min
amrap 5min
12 good mornings (empty bar)
9 ring rows
6 burpees

c) power clean & jerk 12min
work up to a heavy single

d) conditioning 15min
amrap 15min
1 round of "DT" 60/40kg
5-10-15...strict pull ups

1 round of DT:
12 deadlifts
9 hang power cleans
6 push jerks

a) mobility 3min
1:00 each
hand walk
sumo squat stretch
scorpion

b) warm up 5min
on every 2:30 min for 2 rounds
20 sec handstand hold
10 wall squats
10 push ups
remainig time row

c) conditioning 30min
3 rounds for time:
1,000/800 m row
50-30-10 pressing reps
50 air squats

round 1: burpees
round 2: handstand push ups
round 3: wall walks

a) mobility & warm up 6min
line drills

c) strict press 12min
work up to a heavy set of 10

d) conditioning 18min
3 rounds for time
600 m run
30-20-10 toes to bar
30 db reverse lunges 20/15kg

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

b) warm up 6min
2 rounds
1:00 bike
1:00 single unders
1:00 good mornings

c) conditioning 30min
5 rounds
amrap 3min
30/24 cal bike
60 double unders
max power snatches 40/30kg

3min rest

a) mobility 3min
1:00 each
elbow instep rotation
warrior squat
kneeling lat stretch

b) warm up 6min
amrap 6min
in teams of 2
8 push ups
10 ring rows
12 air squats
partner rows

c) thruster 12min
build to a heavy set of 5

d) conditioning 15min
amrap 15min
40/30 cal row
20 thrusters 35/25kg
10 bar muscle ups