WODs

a) mobility 3min
1:00 each
handwalk + push up
scorpion
sumo squat stretch

b) warm up 5min
2 rounds
10 cal row
10 ring rows
10 push ups
10 air squats

c) front squat 15min
6 sets
12-10-8-12-10-8
start at 50%, last set at 70%.
rest 1-2 min between sets.

d) conditioning 15min
for time
50/40 cal row
5 rounds of "Cindy"
30/24 cal row
3 rounds of "Cindy"
10/8 cal row
1 round of "Cindy"

1 round of "Cindy"
5 pull ups
10 push ups
15 air squats 

1 round of "Cindy":
5 pull ups
10 push ups
15 air squats

a) mobility 4min
1:00 each
inverted hamstring stretch
instep rotation stretch
hip cross over
scorpion

b) warm up 8min
2 rounds
1:00 kb russian swings
1:00 row
1:00 med ball sit ups
1:00 burpees

c) conditioning 34min
emom 35min (7 rounds)
1. 10-20 kb swings
2. 8-12cal row
3. 20-30 med ball russian twists
4. 10-15 burpees
5. rest

a) mobility 4min
10m samson stretch
10m intep rotation stretch
10m handwalk
10m crab walk

b) warm up 5min
2 rounds each
A: 200m run
B: 10 lunges + plank shoulder taps until partner returns from running

c) conditioning 30min
in teams of 2 for time
800m run
80 db lunges 20/15
40 db plank rows
600m run
60 db front rack lunges 20/15
40 db plank rows
400m run
40 db overhead lunges 20/15
40 db plank rows

a) mobility 3min
1:00 each
samson
hip crossover
back rack elbow rotation

b) warm up 5min
3 rounds
5 clean deadlift (empty bar)
5 tall muscle clean
15 hollow rocks / hold

c) power clean 12min
build to a heavy set of 5

d) conditioning 8min
for time
50 power cleans 70/50
on the minute 5 toes to bar

e) bike intervals 5min
5 rounds for calories
20sec max effort bike
40sec rest

a) mobility 4min
1:00 each
hand walk
scorpion
inverted hamstring stretch
calf stretch

b) warm up 6min
3 rounds
10 step ups
10 alt. db deadlifts
30sec handstand hold

c) strict press 18min
5-5-5-3-3-3-1-1-1
start at 65%.
rest 1-2 min between sets.

d) conditioning 12min
amrap 12min
9 box jumps 60/50
6 db snatches 20/15
3 strict handstand push ups

a) mobility 3min
1:00 each
kneeling lat stretch
scorpion
sumo squat stretch

b) warm up 4min
2 rounds for quality
10 ring rows
10 push ups
10 sit ups
10 squats

c) benchmark conditioning 40min
"Barbara"
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 air squats

3min rest between rounds.

compare to 20.4.22