WODs

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

b) warm up 8min
2 rounds
1:00 press (empty bar)
1:00 row
1:00 lunges
1:00 plank

c) conditioning 34min
emom 35min (7 rounds)
1. 20-30 push press 20/15
2. 8-15 cal row
3. 10-20 jumping lunges
4. 20-30 sit ups
5. rest

a) mobility 3min
1:00 each
samson stretch
hand walk
kneeling lat stretch

b) warm up 6min
2-3 rounds
10 ring rows
10 step overs
5 burpees
partner bikes

c) conditioning 35min
in teams of 2
amrap 35min
80 cal bike
40 burpee pull ups
80 box jump overs
160 alternating db snatches 20/15
80 box jump overs
40 burpee pull ups
max cal bike

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
hip crossover

b) warm up 5min
2 rounds
10 air squats
10 sit ups
10/8 cal row

c) squat clean 10min
build to a heavy set of 3

d) conditioning 18min
5 rounds for time
10-8-6-4-2 squat cleans 70/50
20/15 cal row
10 toes to bar

a) mobility 3min
1:00 each
hand walk
elbow instep rotation
scorpion

b) warm up 5min
2 rounds
100m run
10 ring rows
10 push ups
10 kb deadlifts

c) conditioning 30min
amrap 30min
200m run
2 ring muscle ups
4 burpees
8 kettlebell swings 32/24

a) mobility 3min
1:00 each
handwalk
sumo squat stretch
calf stretch

b) warm up 6min
2 rounds
1:00 air squats
1:00 row
1:00 single unders

c) front squat 15min
5-4-3-2-1
start at 67% build from there.
1-2min rest between sets

d) conditioning 15min
2 rounds for time
100 double unders
750/600m row
50 wall balls 20/14

a) mobility 3min
1:00 each
handwalk
kneeling lat stretch
scorpion

b) warm up 5min
2-3 rounds
10 prisoner good mornings
10 push ups
100m run

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

d) conditioning 18min
for time
800-600-400m run
40-30-20 deadlifts 60/40
20-15-10 handstand push ups