WODs

a) mobility 4min
2min handwalk + scorpion flow
2min samson + elbow instep flow

b) warm up 6min
2 rounds
12 power clean (empty bar)
9 front squats
6 push jerks
3 cluster
partner does easy ski

c) team conditioniung 35min
in teams of 2
for time
100cal ski
100 power cleans 50/35
75cal ski
75 front squats 50/35
50cal ski
50 push jerks 50/35
25cal ski
25 clusters 50/35

a) mobility 4min
1min barbell quad smash
1min warrior squats
1min barbell ankle stretch
1min lat stretch on box

b) warm up 5min
2 rounds
10 squats
10 deadlifts (empty bar)
10 step ups
10 shoulder press (empty bar)

c) back squat (cycle) 10min
2 x 7, 1 x max back squats 85% of 3rm

d) open prep conditioning 15min
for time
55 deadlifts 100/70 kg
55 toes to bar
55 box jump overs 60/50
55 handstand push ups

a) mobility 3min
1min sumo squat stretch + rotation
1min kneeling lat stretch
1min bird dogs

b) warm up 6min
emom 6min
1. 3 rope pull ups
2. 5 burpees + 10 squats
3. 10-15cal bike

c) rope climb 10min
accumulate 10 rope climbs

d) conditioning 18min
for max reps
3min wall balls
3min burpee broad jumps
3min bike

2min wall balls
2min burpee broad jumps
2min bike

1min wall balls
1min burpee broad jumps
1min bike

a) mobility 4min
1min 90/90 stretch
1min instep rotation stretch
1min samson stretch
1min jefferson curl

b) warm up 5min
2-3 rounds
10 good mornings (empty bar)
8 back rack lunges
6 ring rows / strict pull ups

c) deadlift (cycle) 12min
work up to a heavy 1rep deadlift
*start with your heaviest load from last week and climb to a heavy single

d) conditioning 15min
amrap 15min
15m double db front rack walking lunges 20/15
12 pull ups
9 double db hang cleans 20/15

a) mobility 4min
2min handwalk + scorpion flow
2min samson stretch + elbow instep flow

b) warm up 5min
3 rounds
10cal row
5 power pike ups

c) functional body building 12min
3 supersets
10-15 db bench press
10-15 alternating db plank rows

d) conditioning 20min
for time
50/40 cal row
10 wall walks
40/32 cal row
8 wall walks
30/24 cal row
6 wall walks
20/16 cal row
4 wall walks
10/8 cal row
2 wall walks

a) mobility 4min
1min pass through
1min lat stretch on dowel
1min inverted hamstring stretch
1min samson stretch

b) warm up 5min
5min for quality
5 bent over rows (1sec hold)
5 tall muscle snatches
5 burpees over the bar

c) chin ups (cycle) 10min
based on max reps
5-9 reps: 5-4-3-3-2
10-14 reps: 9-9-8-7-6
15-19 reps: 12-12-10-8-6
20-24 reps: 18-16-14-10-6
25+ reps: 20-20-16-12-8

d) conditioning 15min
8 rounds for time
8 power snatches 40/30
8 burpee box jumps