WODs

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk
hip crossovers

b) warm up 8min
2 rounds
1:00 row
1:00 flutter kicks
1:00 bike / ski
1:00 lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-30 russian twists
3. 8-15 cal bike or ski
4. 10-20 kb goblet reverse lunges
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
calf stretch

b) warm up 6min
in teams of 2
2 rounds
6 good mornings
6 strict press
3 burpees
partner runs 100m

c) conditioning 30min
in teams of 2
60 clean & jerks 60/40kg
30 synchro burpees

into

1000m run

into
20 rounds
3 clean & jerks
3 burpees over the bar

a) mobility & warm up 8min
1000m run & drills

b) front squat 15min
work up to a heavy 3 rep front squat

c) conditioning 18min
1-2-3-4-5-6-7-8-9-10
front squats 60/40kg
200m run

a) mobility 3min
1:00 each
kneeling lat stretch
hand walk
hip crossovers

b) warm up 5min
on every 2:30 x 2
10/8 cal bike / ski
10 ring rows
10 plank push ups
remaining time plank hold

c) conditioning 30min
amrap 30min
50 strict pull ups
100 push ups
150 sit ups

every 2 min starting at 0:00
12/10 cal bike / ski

a) mobility 3min
1:00 each
samson stretch
hand walk
calf stretch

b) warm up 4min
tabata (20'' on / 10'' off)
single unders
lunges
good mornings
burpees

c) sumo deadlift 15min
work up to a heavy 3 rep sumo deadlift

d) conditioning 15min
amrap 15min
3 rounds
50 double unders
30 double db lunges 22.5/15kg

into

max rounds
30 double unders
2-4-6-8-10 devils press 22.5/15kg

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

b) warm up 4min
amrap 4min
10 ring rows
10 straight leg sit ups
5 burpee step ups
100m run

c) weighted pull up 12min
1 rep max weighted pull up

d) conditioning 20min
3 rounds for time
10 burpee box jumps
15 toes to bar
400m run

2min rest between rounds