WODs

a) mobility 3min
1min each
scorpions
handwalks
instep rotations

b) warm up 3min
for quality
1:00 bike
1:00 burpees
1:00 tall muscle cleans

c) conditioning 25min
for time
5 rounds
15/12 bike
10 burpees

5min rest

5 rounds
10 power cleans 60/40
10 burpees

d) accessory 8min
2-3 sets
8-12 barbell roll outs
30-60s side plank / side

a) mobility 4min
1min each
warrior squat
samson stretch
front rack stretch
birg dogs

b) warm up 5min
for quality
1 round
10 squats
10 lunges
10 ring rows
into
2 rounds
5 front squats
5 front rack lunges (empty bar)
5 pull ups / ring rows

c) front squats 15min
for total load
5 sets of 4

d) conditioning 15min
for time
40 back rack lunges 40/30
35 pull ups
30 front rack lunges 40/30
25 chest to bar pull ups
20 overhead lunges 40/30
15 bar muscle ups

a) mobility 4min
1min each
90/90 stretch
instep rotation streetch
down dog and seal
glute bridges

b) warm up 5min
for quality
100m run
12 deadlifts (empty bar)
100m run
9 deadlifts 40/30
100m run
6 deadlifts 60/40

c) no touch deadlifts 15min
for total load
5 sets of 4

d) conditioning 15min
for time
21-15-9
deadlifts 100/70
200m run
db push jerks 20/15
200m run

a) mobility 4min
1min each
sorpions
calf stretches
hip crossovers
sacpula push ups

b) warm up 4min
in teams of 2
2 rounds each
A/B 1:00 rope jumps
B/A: max bench press (empty bar)
A/B: 0:30 rope jumps
A/B: max bench press 40/25

c) bench press 12min
for total load
5 sets of 4

d) conditioning 18min
amrap 18min
40 double unders
20 sit ups
10 push ups

a) mobility 3min
1min each
samson stretch
sumo squat stretch
kneeling lat stretch

b) warm up 5min
2 rounds for quality
15/12 cal row
10 sqauts
5 ring rows / pull ups

c) weighted pull ups 10min
for total load
5 sets of 4

d) conditioning 25min
8 rounds for time
15/12 cal row
15 wall balls
rest 1:00 between rounds

a) mobility 4min
1min each
hop cross overs
samson stretch
lat stretch in rings
plank hold

b) warm up 4min
1 round
1min row
1min sit ups
1min step ups
1min ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. cal row
2. sit up
3. db step ups 50cm
4. ring rows
5. rest