WODs

a) warm up 4min
2 sets
45"on/15"off
ski
shoulder press with 3sec pause on top (unloaded bar)/twisted cross
b) strength 12min
every 90sec x 8
1 push press >87%
(across)
c) conditioning 20min
5 rounds
for total reps
amrap 2min
25/20cal ski
max shoulder to overhead 50/35
2min rest

a) movement prep
tabata
jumping jacks
samson stretch

b) skil ski

c) conditioning
10 rounds
30"on/10"off
ski
plate ground to overhead
bench hop overs
plank hold

Endurance
a) warm up 12min
emom 12min
1. bike
2. sumo squat stretch
3. ski
4. instep stretch + rotation
5. row
6. dynamic bridge
b) conditioning 30min
emom 30min
1. 15/10cal bike
2. 15/10cal ski
3. 15/10cal row

scale 12/8cal

a) warm up 5min
2 sets
45"on/15"off
row
down ups/ring rows
b) conditioning 35min
teams of two
for time
100/80cal row
80 hang power cleans 50/35
60 pull ups
40 bar facing burpees
20 BMU
40 barfacing burpees
60 pull ups
80 shoulder to overhead 50/35
100/80cal row

scale strict pull ups, jumping bar muscle ups

a) warm up 5min
amrap 5min
5 down ups
10 instep stretch + rotation
10 step ups
b) strenght 12min
emom 12min
1. 4 sumo deadlfits >85%
2. 8 alt kb frontrack step ups
c) conditioning 16min
amrap 16min
2, 4, 6, 8, 10, 12, 14, 16, etc
kb high pulls 24/16
toes to bar
burpee to target

a) warm up 4min
2 sets
45"on/15"off
bike/ski
samson stretch/lateral squat stretch
b) strenght 12min
every 2:00min for 4 rounds
6 frontsquats >75% (across)
c) conditioning 24min
for total reps
amrap 4min
20/15cal bike
20/15cal ski
max single arm db overhead lunges 25/15
4min rest
amrap 4min
20/15cal ski
20 siingle arm db overhead lunges 25/15
max cal bike
4min rest
amrap 4min
20 single arm db overhead lunges 25/15
20/15cal bike
max cal ski
4min rest

a) warm up 4min
dynamic warm up
b) skill 15min
handstand walk
6min practice
emom 8min
1. 2-3 wall walks
2. 30" top of push up plate walks
b) conditioning 18min
8 rounds
for time
8 shuttle runs (10m)
6 alt single arm db devils press 25/15
14 sit ups