WODs

a) warm up 5min
2 rounds
as a relay
15/10cal bike
10 sumo squat stretch
5 down dog & seal
b) conditioning 35min
modified Event 4 (Masters)
2 rounds
84cal bike
42 weighted db sit ups (partner can anchor feet) 20/15
42 double db squats 20/15
42 double db push press 20/15
42 double db squats 20/15
42 double db push press 20/15

a) warm up 5min
amrap 5min
200m run
10 samson stretches
5 handwalk + push ups
b) benchpress 15min
5 sets
5 benchpress > @78%
c) conditioning 18min
modified event 6/7 (individual)
10 rounds for time
200m run
10-1 cleans 60/40

a) warm up 5min
2 sets
45"on/15"off
row
single unders
ring rows
b) gymnastic skill 10min
bar muscle up
c) conditioning 20min
Event 7 (Master)
modified
for time
15 bar muscle-ups
30/24cal row
100 double-unders
12 bar muscle-ups
30/24cal row
100 double-unders
9 bar muscle-ups
30/24cal row
100 double-unders

scale jumping bar muscle ups. strict pull ups, jumping pull ups, single unders (x2)

a) warm up 6min
2 sets
30"on/15"off
down ups
handwalk + push ups
sumo squat stretch
nose to wall handstand hold
b) backsquat 15min
6 sets
4 reps >86%"
c) conditioning 14min
Event 9 (Master)
modified
for time
10-8-6-4-2 reps
wall walks
thruster 50/35

scale handwalk + push ups, 40/30

a) warm up 5min
line drills
b) gymnastic skill 10min
rope climb/ peg board
c) conditioning 20min
modified event 10 (Individual)
for time
30 toes to bar
1km run
30 toes to bar
1km run
30 toes to bar

scale leg raises, knee raises

a) warm up 6min
amrap 6min
10/8cal bike
10 alt instep stretch+ rotation
5 barbell good mornings (unloaded bar)
b) deadlift 15min
6 sets
4 reps >87% "
c) conditioning 16min
Event 8 (Master)
amrap 7min
10/8cal bike
10 burpee box jump-overs 60/50
2min rest
Event 5 (Individuel)
modified
amrap 7min
4 stict pull ups
500/400m skierg
100m slamball carry