WODs

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

b) warm up 5min
2 rounds
5 ring rows
10 push ups
15 squats
200m row

c) ring muscle up
amrap 6min
ring muscle ups / ring pull ups

d) conditioning
amrap 20min
5 pull ups
10 push ups
15 squats

every 5min starting at 0:00
500/400m row

a) mobility 4min
1min alt. samson stretch
1min downward dog to seal
1min dynamic bridge
1min Turkish sit-up

b) warm up 6min
2 rounds, 45sec on/15sec off
Alt. box step-up
Burpee no jump
Bike

c) conditioning 31min
emom 31min (8 rounds)
1. 5-10 burpee box jumps
2. 10-20 alt. plate overhead lunges
3. 10-15 cal. bike
4. rest

a) mobility 4min
1min alt instep rotations
45sec reverse snowangels
1min handwalks
45sec (marching) plank

b) warm up 6min
in teams of 2
2 rounds each
10 straight leg sit ups
10 alt db deadlifts 20/15
partner rows

c) team conditioning 30-35min
in teams of 2
50,40,30,20,10 reps for time
toes to bar
alt db snatch 20/15
row (cal)

a) mobility 4min
1min samson
1min sumo squat
1min forearm stretch
1min alt bird dogs

b) clean warm up 10min

c) clean complex 10min
emom 10min
1 hang power clean +
1 hang cluster +
1 thrusters

d) conditioning 15min
21,15,9 reps for time
hang power cleans 40/30
thrusters
bar facing burpees

a) mobility 3min
1min sumo squat stretch
1min lateral squat stretch
1min calf stretch

b) warm up 6min
2 rounds
1min squats
1min ski
1min bike

c) back squat 15min
5 x 5 back squats > 70% of 1rm

d) conditioning 15min
4 rounds for max reps
1min ski
1min bike
1min ball slams 20/15
1min rest

a) mobility 4min
1min 90/90 stretch
1min elbow instep rotation
1min sumo squat stretch
1min lat stretch on box

b) warm up 5min
2-3 rounds
6 ring rows / strict pull ups
9 good mornings
12 step ups

c) deadlifts 15min
5 x 5 deadlifts > 70% of 1rm

d) conditioning 12min
amrap 12min
3,6,9, ... etc.
db hang squat cleans 20/15
chest to bar pull ups
box jump overs 60/50