WODs

a) mobility 4min
1:00 each
alternating pigeon
down dog and seal
samson stretch
glute bridge

b) warm up 6min
emom 6min
1. cal bike
2. burpee step ups

c) deadlift / strict hanstand push ups 15min
A: 3-4 sets of 4-6 deadlifts @ 65-70%
*4-5sec isometric
B: 2-3 sets of 12-20 strict or box hanstand push ups / push ups

d) conditioning 16min
emom 16min
1. cal bike
2. 10 single arm db snatches 20/15 + max single db box step ups 60/50

a) mobility 4min
1:00 min each
scorpion
calf stretche
handwalk + push up
hollow / arch hold (30s each)

b) warm up 5min
3-4 rounds
5 burpees
5 tall muscle cleans
5 front squats
50 rope jumps

c) hang clean complex 10min
build to heavy set of
1 hang power clean + 1 hang squat clean

d) conditioning 20min
3 rounds for time
30 bar facing burpees
20 hang power cleans 60/40
100 double unders

*rest 1min between rounds

a) mobility 4min
1:00 each
ankle stretch on box (30s each side)
hands on box shoulder stretch
sumo squat stretch
bird dog

b) warm up 5min
1 round
200m run
10 step ups
10 med ball squats
200m run
10 box jumps
10 wall balls

c) benchmark conditioning 30min
"Kelly"
5 rounds for time
400m run
30 box jumps 60/50
30 wall balls 9/6

a) mobility 4min
1:00 each
kneeling lat stretch
intstep roatation stretch
down dog and seal
prone YTW (10 each)

b) warm up 5min
3 rounds
250/200m row
5 strict press (empty bar)
5 ring rows / pull ups

c) strict press / rope climb 15min
A: 3-4 sets of 4-6 strict press @65-70%
*4-5 sec isometric
B: 2-3 sets of 4-5 (legless) rope climbs

conditioning 16min
amrap 16min
250m row
max unbroken push jerks 60/50
250m row
max unbroken (chest to bar) pull ups

a) mobility 4min
1:00 each
calf stretches
scorpions
hnadwalks
plank shoulder taps

b) warm up 6min
2 rounds
1:00 bike
1:00 box step ups
1:00 straight arm burpees

c) conditioning
emom 32min (8 rounds)
1. bike
2. box jumps
3. parallette facing burpees
4. rest

a) mobility 3min
1:00 each
hip cross overs
kneeling lat stretches
curtsy squats

b) warm up 5min
2 rounds each
A: 250/200m row
B: 10 straight leg sit ups + 10 lunges

c) team conditioning 35min
4 rounds
50 toes to bar
500/400m row
50 db front rack lunges 20/15
500/400m row