WODs

a) mobility 4min
1:00 each
scorpions
handwalks
sumo squat stretch
reverse snowangels

b) warm up 5min
9-6-3
push press (building in weight)
burpees

c) push press 15min
for total load
5 sets of 3

d) conditioning 15min
emom 15min
3 power cleans 60/40
3 front squats
3 push jerks
max bar facing burpees

mobility 3min
scorpions
hip cross overs
curtsy squats

warm up 5min
3 rounds
5 push ups
10 sit ups
15 reverse lunges

conditioning 32min
emom 32 (8 rounds)
1. 10-15 push ups
2. 15-20 sit ups
3. 20-25 reverse lunges
4. rest

a) mobility / warm up 5min
in teams of 2
3 rounds (each)
A/B: 200m run
B/A: 10m duck walk (down) 10m burpee broad jumps (back)

b) team conditioning 35min
6 rounds for time
400m run
42 wall balls 9/6
24 burpees

a) mobility
1:00 each
kneeling lat stretch
instep rotation
half front split
scapula retractions

b) warm up
1 round
200m row
9 ring rows
200m row
6 strict pull ups
200m row
3 weighted strict pull ups

c) weighted pull ups 10min
for total load
5 x 3

d) conditioning 20min
5 rounds for time
400/300m row
20 swings 24/16
10 strict pull ups

a) mobility 4min
1:00 each
scorpion
down dog and seal
samson stretch
scapula push ups

b) warm up 6min
emom 6min
1. bike
2. elbow to plank

c) bench press 15min
for total load
5 x 3

d) gymnastics conditioning 16min
emom 16min
1. 15/12cal bike
2. max toes to bar

a) mobility 4min
1:00 each
scorpion
ankle stretch on box (30s each)
warrior squats
box front rack stretch

b) warm up 5min
3 rounds
5 front squats (empty bar)
5 burpees box jumps / step ups

c) front squats 15min
for total load
5 x 3

d) conditioning 15min
amrap 15min
15 burpee pull ups
15 front squats 70/50
15 box jumps 60/50