WODs

a) mobility 3min
1:00 each
hamstring stretch on box
calf stretch
samson stretch

b) warm up 4min
2 rounds
8 good mornings
8 box step ups
8 push ups
10/8cal row

c) deadlift 17min
3-5 sets 1 deadlift
~89% 1rm across

d) conditioning 13min
amrap 13min
55 deadlifts 100/70kg
55 box jumps 60/50cm
55/45cal row
55 double db push press 2x22,5/15kg*

*rx+ option:
handstand push ups

a) line drills 5min

b) chin ups 12min
find a heavy set of 3

c) conditioning 21min
amrap 5min
1 round
24 double db front squats 2x22,5/15kg
24 pull ups
into
max. burpees to target

3min rest

amrap 5min
2 rounds
12 double db front squats
12 pull ups
into
max. burpees to target

3min rest

amrap 5min
3 rounds
8 double db front squats
8 pull ups
into
max. burpees to target

a) mobility 3min
handwalk
samson stretch
scopions

b) warm up 4min
amrap 4min
10 hang high pulls
10 push press
10/8cal bike/ski

c) strict press 12min
3-5 sets 1 strict press
~89% 1rm across

d) conditioning 17min
15-12-9
hang power cleans 70/50kg
12/10 cal bike/ski
push jerks 70/50kg
12/10cal ski/bike

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hanwalk
inverted hamstring stretch

b) warm up 8min
40sec on / 20sec off x2 rounds
1. bike/ski
2. air squats
3. plank hold
4. prisoner good mornings

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal bike/ski
2. 10-20 wall balls
3. 8-15 sit ups
4. 8-15 double db deadlifts 22,5/15kg
5. rest

a) mobility 3min
1:00 each
handwalk
calf stretch
lat stretch

b) warm up 5min
in teams of 2
amrap 5min

partner A:
10 ring rows
8 kb deadlifts
6 burpee box step ups,

partner B:
rowing

c) team conditioning 30min
in teams of 2
amrap 30min
1000/950/900m row
20 burpee box jumps 60/50/50cm
30 kb swings 32/24kg
40 pull ups

a) mobility 3min
1:00 each
sumo squat stretch
calf stretch
scorpions

b) warm up 5min
3 rounds
12 air squats
8 push ups
20 single under

c) back squats 15min
3-5 sets 2 back squats
~86% of 1rm across

d) conditioning 10min
amrap 10min
1-2-3-4-5-...
double db thrusters 2x22,5kg/15kg
30 double unders

e) upper body pull 6min
on every 1:30 x 4 sets
10-15 db bent over row