WODs

a) mobility / warm up 5min
line drills

b) clean warm up 5-10min

c) power clean 15min
1. build to a heavy set of 5 reps
2. 1 x 5 @ 90%, 1 x 5 @ 80%

d) conditioning 15min
for time
1000m run
200 double unders
40 power cleans 70/45

a) mobility 3min
1min each
hip cross overs
90/90 stretch
handwalks

b) warm up 5-6min
2 rounds for quality
30sec on / 10sec off
sit ups
kb deadlifts
parallette jump overs
row

c) conditioning
emom 35min (7 rounds)
1. 10-15 wall ball sit ups 9/6
2. 15-20 kb high pulls
3. 5-10 burpees over the parallette
4. 10-15 cal row
5. rest

a) mobility / warm up 5min
line drills

b) team conditioning 40min
in teams of 2
amrap 40min
400m run
4 rounds of "Cindy"
5 pull ups
10 push ups
15 squats

a) mobility
ROM drills

b) warm up 5min
5-1 reps for quality
tall muscle cleans (empty bar)
strict press
10 straight leg sit ups between sets

c) clean & jerk 12min
10-8-6-4-2 rep
clean & jerks

*building to a heavy double

d) conditioning 15min
5 rounds for time
5 push jerks 70/45
10 deadlifts 70/45
15 toes to bar

a) mobility 5min
line drills

b) warm up 5min
10 shuttle runs
5 burpees
8 shuttle runs
4 burpees
6 shuttle runs
3 burpees
4 shuttle runs
2 burpees
2 shuttle runs
1 burpees

b) handstand push ups 10min
emom 10min
1. max strict handstand push ups / double dumbbell press
2. rest

c) conditioning 17min
for time
800m run
80 db snatches 20/15
400m run
40 burpees over the dumbbell
200m run
20 single dumbbell devils press 20/15

a) mobility 3-6min
1-2min each
foam roller quads
ths opener
warrior squats

b) warm up 5min
2 rounds for quality
10 ring rows
10 air squats
5 ring swings
5 back squats (empty bar)

c) back squat 15min
1. build to a heavy set of 10 reps
2. 1 x 10 @ 90%, 1 x 10 @ 80%

d) conditioning 12min
amrap 12min
1 ring muscle up
15 wall balls 9/6
2 ring muslc ups
15 wall balls
3 ring muscle up
15 wall balls 9/6
...
etc.