WODs

a) mobility 4min
1:00 each
sumo squat stretch
kneeling lat stretch
calf stretch
hip circles

b) warm up 4min
emom 4min
1. 250/200m bike + 10 air squats
2. 25 rope jumps + 10 rope body rows

c) back squat / rope climbs 15min
3-4 sets
A: 4-5 back squats @ 70-75%
*6-8sec eccentric
B: 2-3 (legless) rope climbs

d) conditioning 16-18min
on the 4:00 x 4 rounds
1000/800m bike
50 double unders
10 thrusters 40/30

*score is slowest rounds

a) mobility
1:00 each
90/90 stretch
quadruped thoracic rotation (30sec each side)
handwalk + push ups
prone snowangels

b) warm up 5min
2-3 rounds
1:00 row
10 good morning (empty bar)
5 strict soulder press

c) deadlift / strict handstand push ups 15min
4-5 sets
A: 3-4 deadlifts @ 70-75%
*6-8sec eccentric
B: 6-12 strict handstand push ups

d) conditioning 15min
amrap 15min
40/30cal row
30 weighted sit ups 20/15
20 deadlifts 70/50
100m waiters walk 20/15

a) mobilty 4min
20m each (10m down / 10m back)
samson stretch
spiderman + reach
crabwalk
bear crawl

b) warm up 5min
3 rounds
10 shuttle run (10m)
10m burpee broad jumps

b) conditioning 40min
10 rounds for time
400m run
10 burpee pull ups

a) mobility 4min
1:00 each
handwalks
inverted hamstring stretch
instep rotations
marching plank

b) warm up 4min
1 round
1:00 wall walks
1:00 cal bike
1:00 alt db snatch
1:00 cal row

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15 cal bike
3. 15-25 alt db snatches
4. 10-15 cal row
5. rest

a) mobilty 4min
samson
calf stretches
hangning on bar partner shoulder stretch

b) warm up 5min
in teams of 2
2 rounds each
A: 10 straight leg sit ups + 10 reverse lunges
B: 50 single unders + 10 overhead squats (empty bar)

c) team conditioning 35min
in teams of 2
for time

75-50-25
toes to bar
front rack reverse lunges 40/30

into

3 rounds
150 double unders
50 overhead squats 40/30

a) mobility 4min
1:00 each
dynamic pigeon
instep rotation
handwalk + push ups
glute bridge (walk outs)

b) warm up 5min
2 rounds
200m run
10 deadlifts (empty bar)
5 push ups

c) deadlift / strict handstand push ups 15min
4-5 sets
A: 5-6 deadlifts @ 65-70%
*6-8sec eccentric
B: 2-5 strict handstand push ups

d) conditioning 15min
3 rounds for time
400m run
21 hang power cleans 40/30
12 ring dips / hand release push ups