WODs

a) mobility
2min foam rolling upper back
1min lat stretch on foam roller
1min handwalk push ups
1min instep rotations

b) warm up 5min
2 rounds
9 ring rows
12 hollow rocks
15 kb deadlifts

c) muscle up 10min
for time
30 muscle up / strict ring pull ups

or

ring muslce up technique
3 sets for quality
30sec arch hold
10 ring swings
30sec hollow hold
10 ring swings

d) conditioning 12min
amrap 12min
3,6,9, etc
swings 32/24
burpee pull ups

Have a great Sunday. See you in the box on Monday, January 3rd!

happy new year!

a) mobility 4min
1min warrior squats
1min barbell ankle stretch
1min hip cross overs
1min forearm stretch

b) clean warm up 10min

c) clean complex 10min
emom 10min
1 power clean +
1 front squat +
1 hang squat clean

d) conditioning 15min
30,20,10 reps for time
hang squat cleans 40/30
toes to bar

a) mobility 3min
line drills

b) warm up 5min
3 rounds
15m lunges
15m bear crawl

c) strength 12min
on the 3min x 4
7,5m db death march
7,5m reverse db bear crawl

d) conditioning 20min
20-2 reps for time
db plank rows 20/15
push ups on db
*60m db farmers carry after each set

a) mobility 3min
1min sumo squat stretch
1min samson stretch
1min lateral squat stretch

b) warm up 5min
3 rounds (teams of 2)
10 air squats
5 burpees
partner does bike

c) back squats 15min
on 2:30 x 5
5 back squats > 75% of 1rm

d) conditioning 16min
emom 16min
1. 8/6cal bike
2. 8 burpees
*add 1 rep each round