WODs

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

b) warm up 4min
1 rounds
1:00 wall balls
1:00 bench hop overs
1:00 kb swings
1:00 row

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls 20/15
2. 20-30 bench hop overs
3. 15-20 kb swings 24/16
4. 10-15cal row
5. rest

a) mobility 2min
2:00 sumo sqaut + handwalk + scorpions

b) warm up 6min
emom 6min
1. cal row
2. 1 strict bear complex* + box jumps in the remaider

*strict baer complex:
1 tall muscle clean
1 front squat
1 strict press
1 back squat
1 behind the neck strict press

c) team conditioning 30min
in teams of 2
for time

1000m row

into

4 rounds
50 box jumps
10 bear complex 60/40*

into

1000m row

*1 bear complex:
1 power clean
1 front squat
1 shoulder to overhead
1 back squat
1 shoulder to overhead

a) mobility 4min
1:00 each
scorpions
table top bridge
hip crossovers
scapula push ups

b) warm up 5min
2 rounds
200m run
10 push ups
10 sit ups

c) strict press / weighted ring dips 15min
3-4 sets
A: 4-5 strict press @ 70-75%
*6-8sec eccentric
B: 6-12 weighted ring dip

d) conditioning 16min
amrap 16min
200m run
max unbroken push ups
200m run
max toes to bar

a) mobility 4min
1:00min each
pass throughs
dowel good mornings
leg swings (30s each)
overhead squats

b) high hang snatch complex 10min
5 sets of
2 high hang power snatch + 2 high hang squat snatch @ light weights

c) conditioning 21min
2 rounds for total reps

amrap 1min
10 db snatches
max burpees over the dumbbell 20/15

rest 1min

amrap 2min
20 db snatches
max burpees over the dumbbell

rest 2min

amrap 3min
30 db snatches
max burpees over the dumbbell

rest 3min

a) mobility 4min
1:00 each
sumo squat stretch
kneeling lat stretch
calf stretch
hip circles

b) warm up 4min
emom 4min
1. 250/200m bike + 10 air squats
2. 25 rope jumps + 10 rope body rows

c) back squat / rope climbs 15min
3-4 sets
A: 4-5 back squats @ 70-75%
*6-8sec eccentric
B: 2-3 (legless) rope climbs

d) conditioning 16-18min
on the 4:00 x 4 rounds
1000/800m bike
50 double unders
10 thrusters 40/30

*score is slowest rounds

a) mobility
1:00 each
90/90 stretch
quadruped thoracic rotation (30sec each side)
handwalk + push ups
prone snowangels

b) warm up 5min
2-3 rounds
1:00 row
10 good morning (empty bar)
5 strict soulder press

c) deadlift / strict handstand push ups 15min
4-5 sets
A: 3-4 deadlifts @ 70-75%
*6-8sec eccentric
B: 6-12 strict handstand push ups

d) conditioning 15min
amrap 15min
40/30cal row
30 weighted sit ups 20/15
20 deadlifts 70/50
100m waiters walk 20/15