WODs

a) warm up
3 sets
45"on/15"off
bike
handwalk + push ups
b) conditioning 28min
amrap 8min
50/40 cal bike
50 burpees
max alt db snatches 22,5/15
2min rest
amrap 8min
50 burpees
50 alt db snatches
max cal bike
2min rest
amrap 8min
50 alt db snatches 22,5/15
50/40 cal bike
max burpees

a) warm up 5min
2 rounds
10 down ups
5 handwalk + push ups
10 twisted cross
5 dynamic bridge
b) primer 5min
2 sets
30"weighted top of push up hold
30"weigthed bottom of push up hold
30"weighted alt shoulder taps
60"rest
c) gymnastic strength 8min
4 sets
3 wall climbs into 20sec nose to wall handstand hold
60sec rest
d) conditioning 12min
6 rounds
for time
10 push press 50/35
10 chest to bar pull ups

scale 40/30, pull ups, jumping pull ups

a) warm up
400m run
10 prisoner good monrings
10 alt instep stretch + rotation
10 dynamic bridge
b) primer 9min
3 sets
10 sumo stance barbell good mornings
20 barbell side bends
10 tempo backsquats
c) strength 12min
5 sets
3 sumo deadlifts
d) conditioning
every 4min for 4 rounds
500/400m row
6 power cleans 60/40

a) warm up 5min
line drills
b) strength 12min
5 sets
2 push press
1 push jerk
c) conditioning 16min
80-60-40-20 reps
double unders
40-30-20-10 reps
ball slams 20/15
hand release push ups

scale single unders (x2)

a) warm up 5min
2 rounds
5 down ups
10 instep strech & rotation
10 twisted cross
5 dynamic bridge
b) primer 12min
3 rounds
8 single arm ring row/side
10 half kneeling db shoulder press/side
30sec single arm plank hold on db/side
b) gymnastic strength 8min
every 30sec for 10 rounds
30% of max unbroken reps
c) conditioning 12min
amrap 12min
20/15cal row
20 wall balls 20/14

a) warm up 5min
2 rounds
10 step ups
10 down ups
10 sumo squat stretch
b) primer 10min
3 rounds
10 single leg glute bridges / leg
30sec russian twist kb
10 tempo single arm kb front squats
(5 each arm)
c) strength 10min
3 sets
5 1 1/4 back squats (3s down)
d) conditioning 12min
for time
21-15-9 reps
double db burpee box step overs 20/15
toes to bar