WODs

a) mobility 3min
1:00 partner squat hold
1:00 partner shoulder stretch

b) warm up 5min
in teams of 2
2-3 rounds each
5 push press
5 front squat
5 thrusters
partner rows (moderate pace)

c) team conditioning 35min
in teams of 2
for time

1000/800m row
50 front squats 40/25
50 pull ups

1000/800m row
75 push press 30/20
50 pull ups

1000/800m row
100 thrusters 20/15
50 pull ups

a) mobility 4min
1:00 each
instep rotation stretch
handwalk + push ups
table top bridge
reverse plank

b) warm up 5min
8-6-4-2 reps
good mornings (empty bar)
push up
40 rope jumps

c) deadlift / strict (weighted) ring dips
4-5 sets
A: 5-6 deadlifts @ 60-65%
*6-8sec eccentric
B: 2-5 strict weighted ring dips

d) conditioining 13min
amrap 13min
buy in 1000m run

with the remaining time
60 double unders
10 db hang snatches
60 double unders
20 db hang snatches
60 double unders
30 db hang snatches
...

*add 10 dumbbell hang snatches each round

a) mobility 4min
1:00 each
hip crossovers
scorpions
curtsey squats
plank hold

b) warm up 5min
emom 5min
4 push ups
6 sit ups
8 lunges
remaining time db hold

c) long conditioning 30min
amrap 30min
100 push ups
100 abmat sit ups
100 reverse lunges

every 3min (starting at 0:00)
100m farmers carry 20/15

mobility 4min
1:00 each
pass through
dowel lat stretch
sumo squat stretch
prone behind the neck press

b) warm up 6min
emom 6min
1. dowel strict press
2. air squat
3. row

c) strict press / strict (weighted) pull ups 15min
4-5 sets of
A: 5-6 strict presses @ 60-65%
*6-8sec eccentric
B: 2-5 strict weighted pull ups

d) conditioning 15min
amrap 15min
max row
on the minute (starting at 0:00)
10 wall balls

a) mobility 4min
1:00 each
foamrolling back
THS opener
warrior squats
kneeling forearm stretch

b) barbell warm up 3min
1 round
5 good mornings
5 elbow rotations
5 back squats
5 strict press + stretch
5 romanian deadlifts
5 front sqauts

c) squat clean & jerk 12min
3-5 sets of
3 squat cleans + 1 split jerk @ 65-70%

d) conditioning 18min
4 rounds x amrap 3min
15/12 cal bike
12 box jumps 60/50
max power cleans 70/50

rest 1:30 between rounds

a) mobility 4min
sumo squat stretch
cossack squats
kneeling lat stretch
bird dogs

b) warm up 5min
1-2 rounds
100m run
10 squats
5 ring rows
100m run
10 sit ups
5 burpees

c) back squat / rope climb 15min
4-5 sets
A: 5-6 back squats @ 60-65%
*6-8sec eccentric
B: 1-2 legless rope climbs

d) conditioning 15min
amrap 15min
10 toes to bar
10 burpees
100m run