WODs

a) mobility 4min
10 good mornings
10 trunk rotations
10 pass through
10 overhead squat

b) warm up 5min
2 rounds for time
6 overehead squats (empty bar)
9 burpees
12 straight leg sit ups

c) overhead squat 10min
build to a heavy 3rep overhead squat

d) conditioning 18min
5 rounds for time
15 overhead squats 40/30
15 burpees over the bar
15 toes to bar

a) mobility 4min
sumo squat stretch
lateral squat stretch
scorpions
scapula push ups

b) warm up 6min
2 rounds
40sec on / 20sec off
air squats
push ups
bike (arms only)

c) benchmark 15min
"stirct JT"
21,15,9 reps for time
handstand push ups
ring dips
push ups

d) bike conditioning 12min
2 rounds (teams of 2)
90sec bike (moderate)
90sec rest
60sec bike (fast)
60sec rest
30sec bike (sprint)
30sec rest

a) mobility 3min
1min inverted hamstring stretch
1min alt intep rotations
1min samson stretches

b) warm up 6min
3 rounds
250/200m row
25 rope jumps
5 deadlifts 20/15, 40/35, 60/40

c) deadlifts 12min
5-4-3-2-1 deadlifts > 60% of 1rm (building in weight)

d) conditioning 20min
amrap 20min
max meters row

on every 5min (starting at 0:00)
50 double unders
25 kb swings 24/16

a) mobility 5min
5min range of motion drills

b) clean & jerk warm up 10min

c) clean complex 10min
build to a heavy complex
1 power clean
1 squat clean
1 push jerk

d) conditioning 10min
4 rounds
10 squat cleans 60/40
10 push jerks

e) midline accessory 8min
45 strict toes to bar
each break 15 abmat sit ups

a) mobility
1min handwalk + push ups
1min alt calf stretches
1min sasmon stretch

b) warm up
3 rounds
6 ring rows
6 step ups
6 db good mornings

c) muscle ups 10min
emom 10min
1-2 muscle ups / 2-4 strict (ring) pull ups

or

even: 5 ring rows + 5 (jumping) ring dips
odd: 5 feet assisted ring muscle up transitions

d) conditioning 14min
emom 6min
6 (chest to bar) pull ups
6 box jump overs 60/50
max alt db snatches 20/15

2min rest

emom 6min
6 (chest to bar) pull ups
6 box jump overs 60/50
max alt db snatches 20/15

a) mobility 3min
reverse inchworms
hip cross overs
inversted hamstring stretches

b) warm up 5min
2 rounds
10 sit ups
10/5cal bike
10kb deadlifts

c) conditioning 32min
emom 32min
1. 10-15 wall ball sit ups
2. 10-15 bike
3. 15-20 kb swings
4. rest