WODs

a) mobility 4min
A/B: 1:00 ankle stretch on box (30s each)
B/A: front squat hold
1:00 hands on box shoulder stretch

b) warm up 5min
in teams of 2
1 round for quality
A/B: 250/200m row
B/A: box jumps / step ups
then
A/B: 5 press + 5 front squat + 5 thrusters
B/A: row

c) team conditioning 35min
4 rounds
1000m row
42 box jump overs 60/50
24 thrusters 40/30

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