WODs

a) mobility 4min
1:00 each
foamrolling back
THS opener
warrior squats
kneeling forearm stretch

b) barbell warm up 3min
1 round
5 good mornings
5 elbow rotations
5 back squats
5 strict press + stretch
5 romanian deadlifts
5 front sqauts

c) squat clean & jerk 12min
3-5 sets of
3 squat cleans + 1 split jerk @ 65-70%

d) conditioning 18min
4 rounds x amrap 3min
15/12 cal bike
12 box jumps 60/50
max power cleans 70/50

rest 1:30 between rounds

a) mobility 4min
sumo squat stretch
cossack squats
kneeling lat stretch
bird dogs

b) warm up 5min
1-2 rounds
100m run
10 squats
5 ring rows
100m run
10 sit ups
5 burpees

c) back squat / rope climb 15min
4-5 sets
A: 5-6 back squats @ 60-65%
*6-8sec eccentric
B: 1-2 legless rope climbs

d) conditioning 15min
amrap 15min
10 toes to bar
10 burpees
100m run

a) mobility 4min
1:00 each
handwalk + push ups
lat stretch in rings
samson stretch
plank shoulder taps

b) warm up 6min
2 rounds
1min bike
1min row
1min burpees

c) conditioning 35min
emom 36 (7 rounds)
1. 10-15 ring rows
2. 10-15 cal bike
3. 5-10 devils press
4. 10-15 cal row
5. rest

a) mobility 4min
1:00 each
calf stretch
sumo squat stretch
handwalks
bird dogs

b) warm up 6min
emom 6min
1. 5-10 squats + 5-10 box jumps
2. 5-10 db good mornongs + 5 burpees

c) team conditioning 35min
150 box jumps 60/50
150 front squats 35/25
150 db snatches 20/15

on the minute (starting at 0:00)
4 synchronized burpees

a) mobility 5min
1:00 each
table top bridge
down dog to seal
calf stretch
prone snowangels

b) warm up 4:30min
on 1:30 x 3
100m run
5-10 strict press + overhead hold

c) strict press 10min
build to a heavy single

d) conditioning 20min
amrap 20min
400m run
max unbroken strict press @ 60%

a) mobility 4min
1:00 hip crossover
1:00 instep rotations stretch
1:00 samson stretch
10 hollow rocks/hold + arch rocks/hold

b) warm up 6min
emom 6min
1. 15/12 cal bike
2. 5-10 db good morning + 5-10 ring rows

b) longer conditioning 30min
5 rounds for time
30/21 cal bike
20 db deadlifts 20/15
10 strict pull ups
150m farmers cary 20/15