WODs

a) warm up 5min
9, 6, 3 reps
sumo squat stretch
down dog & seal
handwalk + push ups
b) strength 12min
work up to a heavy clean & jerk
c) conditioning 16min
for time
21, 15, 9 reps
for time
clean & jerks 60/40
12, 9, 6 reps
bar muscle ups
*50 squats b/w sets

scale 40/30, strict pull ups, jumping bar muscle ups

a) warm up 5min
2 rounds
200m run/12/8cal ski
10 samson stretch
5 handwalk + push ups
b) conditioning 30min
amrap 15min
12/8cal ski
8 double db hang power cleans 20/15
6 handstand push ups
2min rest
amrap 15min
200m run
8 double db frontrack lunges 20/15
6 toes to bar

a) warm up 5min
2 sets
45"on/15"off
rope jumps
down dog & seal
twisted cross
b) strength 15min
10-8-6-4-2 reps
for quality
shoulder press (climbing)
chin ups
scale ring rows
c) conditioning 15min
amrap 15min
30 double unders
20 sit ups
10 double db devils press 20/15

scale single unders (x2), 45sec double under practice, 15/10

a) warm up 5min
2 sets
45"on/15"off
row
sumo squat stretch
step ups
b) strength 14min
5 sets
3 backsquats @climbing
c) conditioning 18min
4 rounds
for time
500/400m row
21 wall balls 20/14
12 box jump overs 60/50

a) warm up 5min
2 sets
45"on/15"off
down ups
instep stretch + rotation
ring rows
b) strength 12min
emom 10min
1. 5 sumo deadlifts >70% of 1rm deadlift
2. 7 shoot through
c) conditioning 15min
7 rounds
for time
7 sumo deadlift high pulls 40/30
7 burpees over bar
7 chest to bar pull ups

scale pull ups, jumping pull ups"

a) warm up 3min
50"on/10"off
high knees
samson stretch
hip crossover

b) skill: knees to elbows

c) conditioning
emom 28min
1. 10-15 hand release push ups
2. 14-20 plate overhead lunges
3. 15/10 ski
4. 10-15 knees to elbows

endurance
a) warm up 9min
3 rounds
10/8cal row
4 shuttle runs
10 samsons stretch/10 handwalk + push ups/dynamic bridge
b) conditioning 40min
for max reps
8 rounds
1min on/1min off
10 shuttle runs (10m)
max cal row

4min rest

8 rounds
for max reps
1min on/1min off
15/10cal row
max shuttle runs