WODs

a) mobility 4min
1min 90/90 stretch
1min elbow instep rotation
1min sumo squat stretch
1min lat stretch on box

b) warm up 5min
2-3 rounds
6 ring rows / strict pull ups
9 good mornings
12 step ups

c) deadlifts 15min
5 x 5 deadlifts > 70% of 1rm

d) conditioning 12min
amrap 12min
3,6,9, ... etc.
db hang squat cleans 20/15
chest to bar pull ups
box jump overs 60/50

a) mobility 4min
1min pass through
1min around the world
1min prone behind the neck press
1min reverse inchworms

b) warm up 5min
2 rounds
10 behind the neck press (empty bar)
10 split squats (5 each)
10 press in split (5 each)
50 rope jumps

c) jerk complex 10min
work up to a heavy
push press +
push jerk +
split jerk

d) conditioning 15min
for time
100 double unders
500m row
15 wall walks
500m row
100 double unders

a) mobility 3min
1min 90/90 stretch
1min handwalks
1min kneeling lat stretch

b) warm up 5min
2-3 rounds
3 burpees
5 good morning (empty bar)
7 ring rows
9 straight leg sit up

c) ring muscle ups 8min
emom 8min
x muscle ups / strict ring pull ups
or
x ring rows + x ring dips / negatives

d) conditioning 15min
amrap 15min
5 deadlifts 100/70
10 toes to bar
15 burpees over the bar

a) mobility 3min
1min samson stretch
1min calf stretch
1min hand walk

b) warm up 6min
2 rounds
1min row
1min db alt. deadlifts
1min box step ups

c) conditioning 32min
emom 32min
1. 10-15cal row
2. 15-20 alt. db snatches
3. 15-20 box jumps
4. rest

a) mobility 3min
1min sumo squat stretch
1min hand walks
1min elbow instep + rotation

b) warm up 6min
2 rounds

1st round:
10 ring rows
10 sumo deadlifts (unloaded bar)
10 front squats
10 push press

2nd round:
10 ring rows
10 sdhps
10 thrusters

partner does bike or ski

c) team conditioning 35min
in teams of 2
for time
100/80cal ski
100 thrusters 40/30
100 pull ups
100 sdhp 40/30
100/80cal bike

a) mobility 4min
1min alt calf stretches
1min inverted hamstring stretch
1min hand walks
1min down dog to seal

b) warm up 5min
2-3 rounds
10 deadlifts (unloaded bar)
10 push ups
50 single unders

c) deadlifts 12min
3 x 5 deadlifts > 80% of 1rm

d) conditioning 20min
2-4-6-8-10 reps for time
wall walks
deadlifts 100/70
double unders (10x)

rx+ 120/85