WODs

a) mobility 4min
1:00 each
calf stretch
samson stretch
lat stretch on box
prone YTW (10 reps each)

b) warm up 6min
on the 2:00 x 3
6 ring rows
9 push ups
12 step ups
remaining time row

c) strict press / handstand push ups 15min
3-5 supersets
A: 1-3 strict presses @ 80-85%
B: 60-70% of unbroken handstand push ups*
*first set is unbroken for max reps

d) conditioning 16min
for total reps
amrap 4min
27/21cal row
27 box jumps 60/50
27 pull ups

rest 2 minutes

amrap 4min
21/15cal row
21 box jumps 60/50
21 toes to bar

rest 2 minutes

amrap 4min
15/12cal row
15 box jumps 60/50
15 chest to bar pull ups

a) mobility 4min
1:00 each
scorpion
sumo squat stretch
cosack squats
hollow rock / hold

b) warm up 8min
2 rounds
45sec on / 15sec off
bike
plank shoulder taps
air squats
sit ups

c) conditioing 34min
emom 35min (7 rounds)
1. 10-15 cal bike
2. 15-20 push ups
3. 15-20 goblet squat
4. 20-30 med ball russian twist
5. rest

a) mobility 2min
0:30sec each
partner shoulder stretch
partner back stretch

b) warm up 5min
in teams of 2
3-5 rounds each
A: single unders / double under practice
B: 1 round
5 ring rows
4 deadlifts (empty bar)
3 tall muscle cleans
2 strict press

c) team conditioning 30min
amrap 30min

6 rounds
5 pull ups
4 deadlifts 60/40
3 hang power cleans
2 push jerks

200 double unders

6 rounds
5 pull ups
4 deadlifts
3 hang power cleans
2 push jerks

200 double unders

6 rounds
5 pull ups
4 deadlifts
3 hang power cleans
2 push jerks

200 double unders

max rounds
5 pull ups
4 deadlifts
3 hang power cleans
2 push jerks

*partner switch after each completed round

a) mobility 4min
1:00 each
sumo squat stretch
instep rotation stretch
scorpion
clamshell plank (30sec each side)

b) warm up 6min
emom 6min
1. bike
2. 5 push ups + 10 squats + x step ups

c) back squat / ring dip 15min
3-5 supersets
A: 1-3 back squats @ 75-80%
B: 40-50% of unbroken strict ring dips*
*first set is unbroken for reps

d) conditioning 16min
emom 16min (8 rounds)
1. 15/12 cal bike
2. max burpee box jump over 60/50

a) mobility 4min
1:00 each
sasmon stretch
curtsy sqaut
handwalk
superman hold

b) warm up 4min
amrap 4min
40m shuttle run
20m walking lunges
10m burpee broad jumps

b) turkish get up 8min
build to a heavy
dumbbell turkish get up

c) long conditioning 25min
for time
20m single arm farmers carry
2 single arm devils press
2 dumbbell overhead lunges
40m single arm farmers carry
4 single arm devils press
4 dumbbell overhead lunges
....
200m single arm farmers carry
20 single arm devils press
20 dumbbell overhead lunges

dumbbell 20/15

a) mobiity 4min
1:00 each
90/90 stretch
handwalk
samson
bird dogs

b) warm up 5min
3 rounds
8 ring rows
8 good mornigs (empty barbell)
8 push ups
8 sit ups
8 squats

c) deadlift / strict pull ups 15min
5 supersets
A: 1-3 deadlifts @ 75-80%
B: 40-50% of unbroken strict pull ups*
*first set is unbroken for reps

d) conditioning 16min
on the 4:00 x 4
400m run
max body weight reps

1. pull ups
2. push ups
3. sit ups
4. squats