WODs

a) warm up 8min
2 sets
45"on/15"off
bike/ski
samson stretch
down dog & seal
step ups
b) strength 12min
4 sets
1.1.1.1.1 strict chest to bar pull ups/pull ups
15"rest b/w singles
2min rest b/w sets of 5
c) conditioning 20min
for time
50/40cal ski
50 double db frontrack lunges 20/154
50 toes to bar
50 box jump overs
50 double db push jerks 20/15
50/40cal bike

a) warm up 6min
400m run
into
2 rounds
10 barbell good mornings (unloaded bar)
5 down dog & seal
b) strength 15min
for quality
10-8-6-4-2 reps
power cleans >75%
20 v-ups b/w sets
scale tuck ups
c) conditioning 13min
4 rounds
for time
400m run
10 deadlifts 80/50
10 push ups

a) movement prep
2 rounds
40"on/10"off
mountain climbers
sumo squat stretch

b) skill: db thruster

c) conditioning
6 rounds
45"on/15"off
wall climbs
db thruster
box jump overs
burpees

Endurance
a) warm up
45"on/15"off
row
instep stretch + rotation
ski
down dog & seal
bike
dynamic bridge
b) conditioning
2 sets
amrap 6min
1000m row
*max cal bike in remaining time
4min rest
amrap 6min
1000m row
*max cal ski in remaining time
4min rest

a) warm up
2 sets
in teams of two as a relay
45"on/15"off
bike
down ups
rope jumps
b) conditioning 35min
in teams of two
for time
80/60cal bike
into
6 rounds
20 power snatches 40/30
10 burpees over bar
60 double unders
into
80/60cal bike

scale 30/20, single unders (x2)

a) warm up 6min
2 sets
45"on/15"off
ski
alt single leg v-ups
sumo squat stretch
b) strength 15min
5 sets
5 backsquats (climbing)
c) conditioning 18min
3 rounds
amrap 3min
25/20cal ski
15 med ball cleans 20/14
max toes to bar
3min rest

a) warm up 5min
amrap 5min
step ups
down dog & seal
alt shoulder taps in push up position
b) strength 10min
emom 10min
power snatch + hang power snatch (climbing)
c) conditioning 16min
emom 16min
1. 45"farmers carry 32/24
2. 45"ghd sit ups
3. 45"wall climbs
4. 45"double db box step overs 60/50