WODs

a) mobility 4min
1:00 each
elbow instep rotation
calf stretch
hip crossovers
kneeling lat stretch

b) warm up 6min
2 rounds
30 sec on / 15 sec off
ring rows
step ups
straight leg sit ups
ski / bike

c) weighted pull up 10min
5 x 1 strict weighted pull up (climbing)

1 min rest between sets

d) conditioning 18min
amrap 8min
12/10 cal ski
9 box jumps 75/60

2 min rest

amrap 8min
12/10 cal bike
9 toes to bar

a) mobility 3min
1:00 each
pass throughs
dowel overhead squats
cossack squats

b) warm up 5min
10 cal row
10 back squats (empty bar)
10 cal row
10 snatch grip behind the neck press
10 cal row
10 overhead squats

c) back squat 15min
5x5 tempo back squats @ 65 %

*5 sec down

d) conditioning 10min
amrap 10min
row calories

on every 2:00 starting at 0:00
15 overhead squats 40/30kg

a) mobility + warm up 5min
line drills

b) conditioning 26min
amrap 10min
1 mile run
max power cleans 60/40kg

rest 3 min

amrap 6min
800m run
max push jerks 50/35kg

rest 3 min

amrap 4min
400m run
max clean & jerks 40/30kg

a) mobility 3min
1:00 each
hand walk + push ups
scorpion
calf stretch

b) warm up 5min
on every 2:30 x 2
50 single unders
10 ring rows
5 burpees
remaining time handstand hold

c) bench press 15min
5x3 bench press @ 85 %

d) conditioning 10min
amrap 10min
3 bar muscle ups
30 double unders
3 wall walks

a) mobility 3min
1:00 each
samson stretch
hand walk + push ups
hip crossovers

b) warm up 8min
2 rounds
1:00 down ups
1:00 row
1:00 sit ups
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 8-12 burpees
2. 8-15 cal row
3. 10-20 medball sit ups
4. 8-15 cal bike
5. rest

a) mobility & warm up 5min
1:00 each
elbow instep rotation
step ups
samson stretch
step ups
sumo squat stretch

c) conditioning 50min
Team "Chad 1000X"
in teams of 2
for time
1000 box step ups 50cm 20/15kg
(wearing a weighted ruck or vest)