WODs

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

a) mobility 4min
1:00 each
handwalk + push ups
lat stretch in rings
samson stretch
plank shoulder taps

b) warm up 6min
2 rounds
1min bike
1min row
1min burpees

c) conditioning 35min
emom 36 (7 rounds)
1. 10-15 ring rows
2. 10-15 cal bike
3. 5-10 devils press
4. 10-15 cal row
5. rest

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

b) warm up 6min
emom 6min
1. 5-10 squats + 5-10 box jumps
2. 5-10 db good mornongs + 5 burpees

c) team conditioning 35min
150 box jumps 60/50
150 front squats 35/25
150 db snatches 20/15

on the minute (starting at 0:00)
4 synchronized burpees

a) mobility 5min
1:00 each
table top bridge
down dog to seal
calf stretch
prone snowangels

b) warm up 4:30min
on 1:30 x 3
100m run
5-10 strict press + overhead hold

c) strict press 10min
build to a heavy single

d) conditioning 20min
amrap 20min
400m run
max unbroken strict press @ 60%

a) mobility 4min
1:00 hip crossover
1:00 instep rotations stretch
1:00 samson stretch
10 hollow rocks/hold + arch rocks/hold

b) warm up 6min
emom 6min
1. 15/12 cal bike
2. 5-10 db good morning + 5-10 ring rows

b) longer conditioning 30min
5 rounds for time
30/21 cal bike
20 db deadlifts 20/15
10 strict pull ups
150m farmers cary 20/15

a) mobility 4min
1:00 each
sumo squat stetch
cossack squats
calf stretch
hip cirlces (30s each)

b) warm up 5min
1 round
1min row
1min air squat
1min single unders
1min sit ups
1min burpees

c) back squat 20min
build to a heavy single

d) conditioning 15min
for total reps
5min max cal row
4min max air squats
3min max double unders
2min max toes to bar
1min max burpees over the rower