WODs

a) warm up 8min
2 sets
45"on/15"off
bike
down ups
ski
sumo squat stretch
b) strength 10min
work up to a heavy overhead squat within 12min
c) conditioning 16min
emom 16min
1. 15/10cal bike
2. 8-10 burpee box jump overs 60/50
3. 15/10cal ski
4. 8-10 goblet squats 24/16

a) warm up 5min
line drills
b) strength 15min
emom 12min
1. 5 deadlifts >80%
2. 12-14 slam ball russian twist 20/15
c) conditioning 14min
42, 30, 18 reps
for time
shuttle runs (10m)
ball slams 20/15
*20m slam ball lunges b/w sets

a) warm up 6min
amrap 6min
50 single unders
5 handwalk + push ups
10 ring rows
b) strength 15min
4 supersets
5 shoulder press (across)
1 legless rope climb
2min rest b/w sets
scale 2 rope climbs
rx+ 1 pegboard attempt
c) conditioning 10min
amrap 10min
8 push press 50/35
8 chest to bar pull ups
32 double unders

scale single unders (x2), pull ups, banded pull ups, ring rows

a) warm up 5min
2 sets
45"on/15"off
row
instep stretch + rotation/handwalk + push up
b) strength 10min
work up to a 1rm power snatch
c) conditioning 16min
8 rounds
for time
16/11cal row
8 double db hang power snatches 15/10
2 wall walks

rx+ 20/15

a) warm up
3 rounds
40"on/10"off
jumping jacks
handwalk
dynamic bridge

b) skill: db push press

c) conditioning
emom 30min
1. 12 db push press
2. 12 knee raises/toes to bar
3. 12 box jump overs
4. 12/8cal ski
5. rest

Endurance
a) warm up
10 sumo squat stretch
5 handwalk + push up

b) conditioning
2 sets
3min row
20"rest
2min row
20" rest
1min row
20"rest
30"row
2min rest

3min rest

2 sets
3min bike
20"rest
2min bike
20"rest
1min bike
20"rest
30"bike
2min rest

a) warm up
2 rounds
teams of two as a relay
200m run
10 alt instep stretch + rotation
5 barbell good mornings
5 backsquats (unloaded bar)
5 ring rows
5 handwalk + push ups
b) conditioning
for time
800m run
80 sumo deadlift high pulls 40/30
80 push ups
160 sit ups
80 pull ups
80 thrusters 40/30
800m run