WODs

a) mobility 4min
1min each
sumo squat
calf stretches
hip cross over
dead bugs

b) warm up 5min
for quality
50-10 rope jumps
5-1 tempo db goblet squat (3sec down)

c) front squat 10min
5 x 1 @ 75%-85%

d) conditioning 20min
amrap 5min
buy in 100 double unders
12 toes to bar
12 dumbbell front squats 20/15

rest 2:30min

amrap 5min
buy in 100 double unders
9 toes to bar
9 dumbbell thrusters 20/15

rest 2:30min

amrap 5min
buy in 100 double unders
6 toes to bar
6 dumbbell clusters 20/15

a) mobilty
1min each
down dog to seal
scorpion
kneeling lat stretch
scapula push ups

b) warm up
12-9-6 reps for quality
cal row
push ups

c) bench press 10min
5 x 1 @ 75%-85%

d) conditioning 18min
27-21-15-9 reps for time
handstand push ups
pull ups
cal row

a) mobilty 4min
1min each
90/90 stretch
handwalks
scorpions
reverse snowangels

b) clean warm up 10min

c) complex 15min
5 sets for load
3 deadlifts
2 hang power cleans
1 push jerks

d) conditioning 15min
for time
60 deadlifts 70/50
45 hang power cleans
30 push jerks

a) mobility 4min
1min each
hip cross overs
samson stretch
handwalks
plank push ups

b) warm up 4min
1 rounds for quality
1min cal bike
1min sit ups
1min step overs
1min kb deadlifts

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15cal bike
2. 20-25 sit ups
3. 10-16 dumbbell step overs
4. 15-20 kb swings
5. rest

a) mobility 5min
1-2min each
squat stretch with plate
partner shoulder stretch 1
partner shouder stretch 2

b) warm up 6min
5 front squat (empty bar)
20 bar hops
partner rows (easy)
5 shoulder press
20 bar hops
partner rows (moderate)
5 thrusters
20 bar hops
partner rows (fast)

c) team conditioing 35min
for time
100 thruster 40/30
200cal row
400 double unders
*partition as you want

a) mobility 4min
1min each
handwalks
calf stretches
kneeling lat strechtes
front rack stretch

b) clean warm up 5-10min

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

d) squat clean ladder 10min
for time
10 x @ 50%
8 x @ 60%
6 x @ 70%
4 x @ 80%
2 x @ 90%

e) conditioning 12min
3 power cleans 50/35
3 chest to bar pull ups
3 box jumps
6 power cleans
6 chest to bar pull ups
6 box jumps
...
add 3 reps each round