WODs

a) mobility 4min
1:00 each
sumo squat stretches
cossack squats
samson stretches
active bar hang

b) warm up 5min
2-3 rounds
5 ring rows
5 slam ball squats 20/15
5 burpees
5 slam ball over shoulder

c) back squat / legless rope climb 15min
3-4 sets
A: 3-4 back squats @ 75-80%
*5-6 sec eccentric
B: 3-4 (legless) rope climb

d) conditioning 15min
amrap 15min
5-10-15-20 etc.
burpees
ball slams 20/15
*100m d-ball carry after each round

a) mobility 4min
1:00 each
pass throughs
dowel good mornings
dowel trunk rotations
dowel overhead squats

b) snatch warm up 5-10min

c) power snatch complex 10min
build to heavy set of
power snatch + hang power snatch

d) conditioning 20min
for time
20 double unders
10 sit ups
5 hang power snatches 40/30

40 double unders
20 sit ups
10 hang power snatches 40/30

60 double unders
30 sit ups
15 hang power snatches 40/30

80 double unders
40 sit usp
20 hang power snatches 40/30

100 double unders
50 sit ups
25 hang power snatches 40/30

a) mobility 4min
1:00 each
samson stretch
handwalks
sumo squat stretch
glute bridge (walk outs)

b) warm up 5min
2 rounds
10/8cal row
5 deadlifts (empty bar)
5 bent over rows
5 thrusters

c) deadlift / strict weighted pull ups 15min
3-4 sets
A: 3-4 deadlifts @ 75-80%
*5-6sec eccentric
B: 6-12 strict weighted pull ups

d) conditioning 16min
every 2min until 120 reps
18/14 cal row
max wall balls 9/6

a) mobility 4min
1:00 each
pass throughs
scorpions
instep rotation stretch
prone behind the neck press

b) warm up 6min
2 rounds
1:00 dowel strict press
1:00 bike
1:00 burpees

c) strict press / weighted ring dips 15min
3-4 sets
A: 3-4 strict press @ 75-80%
*5-6sec eccentric
B: 6-12 weighted ring dip

d) conditioning 16-18min
on the 4:00 x 4 rounds
1000/800m bike
15 burpee box jumps 60/50

*score is the slowes round

a) mobility 4min
1:00 each
sumo squat stretch
handwalks
inverted hamstring stretch
bird dogs

b) warm up 4min
1 rounds
1:00 wall balls
1:00 bench hop overs
1:00 kb swings
1:00 row

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls 20/15
2. 20-30 bench hop overs
3. 15-20 kb swings 24/16
4. 10-15cal row
5. rest

a) mobility 2min
2:00 sumo sqaut + handwalk + scorpions

b) warm up 6min
emom 6min
1. cal row
2. 1 strict bear complex* + box jumps in the remaider

*strict baer complex:
1 tall muscle clean
1 front squat
1 strict press
1 back squat
1 behind the neck strict press

c) team conditioning 30min
in teams of 2
for time

1000m row

into

4 rounds
50 box jumps
10 bear complex 60/40*

into

1000m row

*1 bear complex:
1 power clean
1 front squat
1 shoulder to overhead
1 back squat
1 shoulder to overhead