WODs

a) warm up 6min
3 sets
45""on/15""off
rope jumps
down ups
down dog & seal
b) primer 8min
3 sets
8 scapula pull ups
8 half kneeling single arm db shoulder press/side
8 single arm db bent over row/side
c) gymnastic skill 10min
bar muscle up
d) conditioning 18min
100,80,60,40,20 reps
double unders
10,8,6,4,2 reps
devils press 20/15
5,4,3,2,1 reps
bar muscle ups

scale strict pull ups, single unders (x2)

a) warm up 5min
3 sets
10 alt instep stretch + ratation
10 kb deadlifts
10 kb russian twist
b) deadlift 16min
6 sets
4 deadlifts >75%
c) conditioning 12min
5 rounds
for time
12 swings 32/24
21 box jumps 60/50

scaled 24/16

a) warm up
400m run
3 rounds
teams of two
as a relay
10 step ups
10 instep stretch + rotation
b) conditioning
for time
600m run
60 alt db snatches 22,5/15
60 burpee box jump overs 60/50
400m run
40 alt db snatches 22,5/15
40 burpee box jump overs 22,5/15
200m run
20 alt db snatches 22,5/15
20 burpee box jump overs 60/50

a) warm up 5min
2 sets
45"on/15"off
row
handwalk + push up
sumo squat stretch
b) primer 7min
3 sets
teams of two
as a relay
30""on/15""off
tempo benchpress 51X1
side plank raises/side
c) strength 14min
1rm benchpress
d) conditioning 12min
4 rounds
for time
6 handstand push ups
12 wall balls
18/14cal row

scale pike push ups

a) warm up 6min
400m run
into
3 rounds
5 down ups
10 alt instep stretch + rotation
10 hollow rocks
b) gymnastic strength 10min
amrap 10min
2-4-6-8-10 reps
toes to bar
15sec l-sit b/w sets
c) conditioning 18min
3 rounds
for total reps
amrap 3min
200m run
10 burpees
max cal bike
3min rest

a) warm up 5min
amrap 5min
teams of two
as a relay
12/8cal ski
10 sumo squat stretch
b) primer 6min
3 sets
16 alt cossack squats
16 alt single leg v-ups
c) strength 16min
1rm backsquat
d) conditioning 10min
emom 10min
1. 5 frontsquats 70/50
2. 15/10cal ski

scale 50/35, 12/8cal