WODs

a) mobility 3min
1:00 each
sumo squat stretch
cossack squats
hand walk + push up

b) warm up 4min
on every 2:00 x 2
10 medball squat
10 medball press
remaining time row

c) back squat 15min
max unbroken back squats @ 90%

only work to technical failure

3-4 sets
5-15 strict ring dips

d) conditioning 15min
on the 3:00 x 5
50-40-30-20-10 wall balls 20/14 lbs
max cal row

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

b) warm up 4min
1:00 straight leg sit ups
1:00 bike
1:00 ring rows
1:00 shuttle runs

c) skill work 10min
toes to bar
rope climb

d) conditioning 22min
for time
30-20-10 toes to bar
1000/900 m bike

into

3-2-1 rope climbs
400 m run

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

b) warm up 4min
2 rounds
10 elbow rotations
10 good mornings
200m run

c) deadlift 10min
max unbroken deadlifts @ 90%

only work to technical failure

d) conditioning 18min
10 rounds for time
200 m run
10-9-8-7-6-5-4-3-2-1 power cleans 60/40 kg

a) mobility 4min
1:00 each
sumo squat stretch
hand walk
kneeling lat stretch
calf stretch

b) warm up 6min
2 rounds
30 sec on / 15 sec off
down ups
ring rows
air squats
step ups

c) strict weighted pull ups 10min
for total load
3-3-2-1-1

d) conditioning 19min
5 rounds for total reps
1:00 burpee pull ups
1:00 goblet squats 32/24kg
1:00 box jumps 60/50 cm
1:00 rest

a) mobility 4min
1:00 each
elbow instep rotation
down dog to seal
pass throughs
around the worlds

b) warm up 5min
on every 2:30 x 2
10 good mornings (empty bar)
10 snatch grip behnid the neck press
10 lying leg raise + hip lifts
remaining time row

c) snatch complex 12min
on every 2:00 x 6
1-2: 5 hang power snatches
3-4: 3 hang power snatches
5-6: 1 hang power snatch

d) conditioning 15min
amrap 15min
30 sit ups
20/15 cal row
10 hang power snatches 40/30kg

a) mobility 4min
1:00 each
hand walk + push up
samson stretch
elbow instep rotation
calf stretch

b) warm up 8min
2 rounds
1:00 plank push ups
1:00 row
1:00 lunges
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 jupming lunges
4. 8-15 cal bike
5. rest