WODs

a) mobility 4min
1:00 each
hip crossovers
scorpions
curtsey squats
plank hold

b) warm up 5min
emom 5min
4 push ups
6 sit ups
8 lunges
remaining time db hold

c) long conditioning 30min
amrap 30min
100 push ups
100 abmat sit ups
100 reverse lunges

every 3min (starting at 0:00)
100m farmers carry 20/15

mobility 4min
1:00 each
pass through
dowel lat stretch
sumo squat stretch
prone behind the neck press

b) warm up 6min
emom 6min
1. dowel strict press
2. air squat
3. row

c) strict press / strict (weighted) pull ups 15min
4-5 sets of
A: 5-6 strict presses @ 60-65%
*6-8sec eccentric
B: 2-5 strict weighted pull ups

d) conditioning 15min
amrap 15min
max row
on the minute (starting at 0:00)
10 wall balls

a) mobility 4min
1:00 each
foamrolling back
THS opener
warrior squats
kneeling forearm stretch

b) barbell warm up 3min
1 round
5 good mornings
5 elbow rotations
5 back squats
5 strict press + stretch
5 romanian deadlifts
5 front sqauts

c) squat clean & jerk 12min
3-5 sets of
3 squat cleans + 1 split jerk @ 65-70%

d) conditioning 18min
4 rounds x amrap 3min
15/12 cal bike
12 box jumps 60/50
max power cleans 70/50

rest 1:30 between rounds

a) mobility 4min
sumo squat stretch
cossack squats
kneeling lat stretch
bird dogs

b) warm up 5min
1-2 rounds
100m run
10 squats
5 ring rows
100m run
10 sit ups
5 burpees

c) back squat / rope climb 15min
4-5 sets
A: 5-6 back squats @ 60-65%
*6-8sec eccentric
B: 1-2 legless rope climbs

d) conditioning 15min
amrap 15min
10 toes to bar
10 burpees
100m run

a) mobility 4min
1:00 each
handwalk + push ups
lat stretch in rings
samson stretch
plank shoulder taps

b) warm up 6min
2 rounds
1min bike
1min row
1min burpees

c) conditioning 35min
emom 36 (7 rounds)
1. 10-15 ring rows
2. 10-15 cal bike
3. 5-10 devils press
4. 10-15 cal row
5. rest

a) mobility 4min
1:00 each
calf stretch
sumo squat stretch
handwalks
bird dogs

b) warm up 6min
emom 6min
1. 5-10 squats + 5-10 box jumps
2. 5-10 db good mornongs + 5 burpees

c) team conditioning 35min
150 box jumps 60/50
150 front squats 35/25
150 db snatches 20/15

on the minute (starting at 0:00)
4 synchronized burpees