WODs

a) mobilty 4min
1min each
90/90 stretch
handwalks
scorpions
reverse snowangels

b) clean warm up 10min

c) complex 15min
5 sets for load
3 deadlifts
2 hang power cleans
1 push jerks

d) conditioning 15min
for time
60 deadlifts 70/50
45 hang power cleans
30 push jerks

a) mobility 4min
1min each
hip cross overs
samson stretch
handwalks
plank push ups

b) warm up 4min
1 rounds for quality
1min cal bike
1min sit ups
1min step overs
1min kb deadlifts

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15cal bike
2. 20-25 sit ups
3. 10-16 dumbbell step overs
4. 15-20 kb swings
5. rest

a) mobility 5min
1-2min each
squat stretch with plate
partner shoulder stretch 1
partner shouder stretch 2

b) warm up 6min
5 front squat (empty bar)
20 bar hops
partner rows (easy)
5 shoulder press
20 bar hops
partner rows (moderate)
5 thrusters
20 bar hops
partner rows (fast)

c) team conditioing 35min
for time
100 thruster 40/30
200cal row
400 double unders
*partition as you want

a) mobility 4min
1min each
handwalks
calf stretches
kneeling lat strechtes
front rack stretch

b) clean warm up 5-10min

c) clean complex 10min
build to heavy complex
power clean + hang squat clean

d) squat clean ladder 10min
for time
10 x @ 50%
8 x @ 60%
6 x @ 70%
4 x @ 80%
2 x @ 90%

e) conditioning 12min
3 power cleans 50/35
3 chest to bar pull ups
3 box jumps
6 power cleans
6 chest to bar pull ups
6 box jumps
...
add 3 reps each round

a) mobility / warm up 5min
100m shuttle run
10m samson stretch
100m shuttle run
10m bear crawl
100m shuttle run
10m crab walk

b) long conditioning 35min
for time
20-2 db push ups on dumbbells
100m farmers carry 20/15
200m run

a) mobility 4min
1min each
warrior squats
barbell ankle stretch
coassack squats
qudruped rocking

b) warm up 4min
emom 4min
3 front front squats (empty bar)
6 back squats

c) back squats 15min
1. build to a heavy single
2. 1 x max reps @ 80%

d) conditioning 17min
amrap 3min
20 burpees over the bar
max front squats 70/50 (heavy)

rest 90sec

amrap 3min
20 burpees over the bar
max front squats 60/40 (moderate / heavy)

rest 90sec

amrap 3min
20 burpees over the bar
max front squats 50/35 (moderate)

rest 90sec

amrap 3min
20 burpees over the bar
max front squats 40/25 (light / moderate)