WODs

a) mobility 4min
1:00 each
scorpion
dynamic lat stretch
instep rotation stretch
samson stretch

b) warm up 5min
in teasm of 2
2 rounds each
10 press (empty bar)
10 ring rows
partner rows

into

2 rounds each
10 sumo deadlifts (empty bar)
10 push ups
partes bikes

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

3 rounds
500m ski
42 push press 40/30
24 pull ups

into

3 rounds
1000 bike
42 sumo deadlift high pulls 40/30
24 ring dips

a) mobility 4min
1:00 each
sumo squat stretch
handwalk
scorpion
bird dogs

b) warm up 5min
3-4 rounds
5 db goblet squats
5 burpees
5 single db power cleans / arm
5 ring rows

c) conditioning 12min
"GFG Open 18.5 & 18.2a"
1-2-3-4-5-6-7-8-9-10
dumbbell squats 20/15
bar facing burpees

into

1 rm clean

d) clean + bar muscle ups 15min
10-8-6-4-2
power clean 50-90%
bar muscle ups / burpee pull ups

a) mobiity 4min
1:00 each
scorpion
down dog and seal
calf stretch
plank hold

b) warm up 8min
emom 8min (2 rounds)
1. sit ups
2. burpees
3. box step ups 50cm
4. cal row

c) conditioning 35min
7 rounds for max reps
1:00 wall ball sit ups 20/14
1:00 push ups
1:00 box jumps 50cm
1:00 cal row
1:00 rest

a) mobility 4min
1:00 each
pass through
sumo squat stretch
calf stretch
dowel overhead squat

b) warm up 5min
3-4 rounds
5 snatch grip push jerks (empty bar)
5 high hang power snatch
50 single unders / double under practice

c) hang power snatch 10min
build to a heavy single hang power snatch

d) conditioning 25min
for time
100-20 double unders
50-10 wall balls 9/6
25-5 hang power snatches 35/25kg

a) mobility
1:00 each
single leg rdl
instep rotation stretch
samson stretch
glute bridge

b) warm up 5min
4 rounds
8 banded good mornings
4 pike push ups
2 pull ups / 4 ring rows

c) deadlift 12min
4 sets
1 deadlift @ 88%

d) conditioning 18min
amrap 18min
2 ring muscle ups
4 handstand push ups
8 db clean & jerks 20/15

a) mobility 4min
warrior squat
calf stretch
front rack barbell stretch
front squat hold

b) warm up 5min
3 rounds
12/cal row
9 sit ups
6 front squats (empty bar)

c) front squat 15min
7-5-3-7-5-3 @ 65-73%
*second wave should be slightly heavier

d) conditioning 16min
amrap 4min
21/15cal row
21 toes to bar
21 front squats 40/30

rest 2min

amrap 4min
15/12cal row
15 toes to bar
15 front squats 50/35

rest 2min

amrap 4min
9/6cal row
9 toes to bar
9 front squats 60/40