WODs

a) mobility 4min
1:00 each
dynamic pigeon
instep rotation stretch
table top bridge
bird dogs

b) warm up 5min
3-4 rounds
8 push ups
16 supermans
32 single unders

c) deadlift / strict ring dips 15min
3-5 supersets
A: 1-3 deadlifts @ 80-85%
B: 60-70% of unbroken strict ring dips*
*first set is unbroken for reps

d) conditioning 16min
amrap 16min
5 unbroken double unders
15 weighted sit ups 15/10
200/150m row
10 unbroken double unders
15 weighted sit ups 15/10
200/150m row
...

add 5 unbroken double unders each round

a) mobility 4min
1:00 each
warrior squat
barbell ankle stretch
front rack stretch
overhead hold (unloaded bar)

b) warm up 5min
3 rounds
100m run
5 tall muscle cleans
5 front squats
5 strict press
5 thrusters

c) clean complex 10min
built to heavy complex:
1 power clean +
1 hang squat clean +
1 thruster

d) conditioning 20min
4 rounds for time
600m run
30 wall balls 9/6

a) mobility 4min
1:00 each
calf stretch
samson stretch
lat stretch on box
prone YTW (10 reps each)

b) warm up 6min
on the 2:00 x 3
6 ring rows
9 push ups
12 step ups
remaining time row

c) strict press / handstand push ups 15min
3-5 supersets
A: 1-3 strict presses @ 80-85%
B: 60-70% of unbroken handstand push ups*
*first set is unbroken for max reps

d) conditioning 16min
for total reps
amrap 4min
27/21cal row
27 box jumps 60/50
27 pull ups

rest 2 minutes

amrap 4min
21/15cal row
21 box jumps 60/50
21 toes to bar

rest 2 minutes

amrap 4min
15/12cal row
15 box jumps 60/50
15 chest to bar pull ups

a) mobility 4min
1:00 each
scorpion
sumo squat stretch
cosack squats
hollow rock / hold

b) warm up 8min
2 rounds
45sec on / 15sec off
bike
plank shoulder taps
air squats
sit ups

c) conditioing 34min
emom 35min (7 rounds)
1. 10-15 cal bike
2. 15-20 push ups
3. 15-20 goblet squat
4. 20-30 med ball russian twist
5. rest

a) mobility 2min
0:30sec each
partner shoulder stretch
partner back stretch

b) warm up 5min
in teams of 2
3-5 rounds each
A: single unders / double under practice
B: 1 round
5 ring rows
4 deadlifts (empty bar)
3 tall muscle cleans
2 strict press

c) team conditioning 30min
amrap 30min

6 rounds
5 pull ups
4 deadlifts 60/40
3 hang power cleans
2 push jerks

200 double unders

6 rounds
5 pull ups
4 deadlifts
3 hang power cleans
2 push jerks

200 double unders

6 rounds
5 pull ups
4 deadlifts
3 hang power cleans
2 push jerks

200 double unders

max rounds
5 pull ups
4 deadlifts
3 hang power cleans
2 push jerks

*partner switch after each completed round

a) mobility 4min
1:00 each
sumo squat stretch
instep rotation stretch
scorpion
clamshell plank (30sec each side)

b) warm up 6min
emom 6min
1. bike
2. 5 push ups + 10 squats + x step ups

c) back squat / ring dip 15min
3-5 supersets
A: 1-3 back squats @ 75-80%
B: 40-50% of unbroken strict ring dips*
*first set is unbroken for reps

d) conditioning 16min
emom 16min (8 rounds)
1. 15/12 cal bike
2. max burpee box jump over 60/50