WODs

a) mobility 4min
1:00 each
samson stretch
hand walk
elbow instep rotation
kneeling lat stretch

b) warm up 6min
amrap 6min
10 ring rows
10 step ups
10 push ups
partner runs 100m

c) conditioning 35min
in teams of 2
4 rounds
amrap 8min
buy in: 800m run
4 bar muscle ups / 8 pull ups
8 db box step overs 20/15kg
12 db hang clean & jerks 20/15kg

1min rest

a) mobility 3min
1:00 each
hand walk
inverted hamstring stretch
hip crossovers

b) warm up 6min
3 rounds
10/8 cal row
10 good mornings (empty bar)
10 sit ups

c) deadlift 15min
work up to a heavy single

d) conditioning 15min
10-9-8-7-6-5-4-3-2-1 reps for time
deadlifts 100/70kg
toes to bar

directly into

1,000/800m row

a) mobility 4min
1:00 each
hand walk
sumo squat stretch
elbow instep rotation
cossack squat

b) warm up 6min
2 rounds
10 scapula push ups
10 air squats
into
400m run
into
2 rounds
10 push ups
10 medball squats

c) bench press 12min
4 sets
12 bench press @ 70%

1-2 min rest between sets

d) conditioning 15min
5 rounds for time
25 wall balls 20/14lbs
100m famers carry 32/24kg

a) mobility & warm up 6min
line drills

b) power clean 10min
work up to a heavy set of 6 touch & go power cleans

c) conditioning 20min
amrap 20min
7 power cleans 60/40kg
7 burpees
200m run

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

b) warm up 5min
1:00 bike
1:00 db deadlifts
1:00 step ups
1:00 burpees
1:00 ski

c) push press 10min
build to a heavy set of 10

d) conditioning 22min
4 rounds for total reps
2 min bike calories
2 min max reps
2 min rest

round 1: alt. db snatches 20/15kg
round 2: box jump overs 60/50
round 3: handstand push ups
round 4: cal ski

a) mobility 4min
1:00 each
elbow instep rotation
sumo squat stretch
kneeling lat stretch
calf stretch

b) warm up 6min
1 round
15 air squats
50 single unders
15 ring rows
50 single unders
10 front squats (empty bar)
50 single unders
10 kip swings
50 single unders

c) front squat 15min
build to a heavy single

d) conditioning 12min
3 rounds for time
10 front squats 70/50kg
20 chest to bar pull ups
50 double unders