WODs

a) mobility 4min
1min each
scorpions
handwalks
samson stretch
instep rotation stretch

b) warm up 4min
1 round for quality
1min bike
1min kb good mornings
1min alternating lunges
1min paralette jump overs

c) conditioning 30min
emom 30min (6 rounds)
1. 10-15cal bike
2. 15-20 swings
3. 10-20 jumping lunges
4. 5-10 paralette burpees
5. rest

a) mobility 3min
1min each
sumo squat rotation
down dog to seal
calf stretch

b) warm up 5min
in teams of 2
2 rounds each
5 muscle cleans (empty bar)
5 front squats
5 shoulder presses
partner does ski

c) team conditioning
in teams of 2
amrap 30min
30cal ski
30 power cleans 60/40
30cal ski
30 front sqauts
30cal ski
30 push jerks

a) mobiity 5min
rom drills

b) snatch warm up 5-10min

c) squat snatch 12min
build to a heavy double

d) conditioning 18min
for time
400m run
21 squat snatches 40/30
21 toes to bar
400m run
15 squat snatches 40/30
15 toes to bar
400m run
9 squat snatches 40/30
9 toes to bar

a) mobility / warm up 6min
for quality
10/8 cal row (easy)
10 hanwalk + scorpion
10/8 cal row (medium)
10 alt samson + instep rotation
10/8 cal row (hard)

b) long conditioning 30min
every 3min x 10 sets
5 strict pull ups
10 hand release push ups
15 alternating box step ups 60/50
max cal row

c) midline accessory 8min
for quality
50 rower pike ups

a) mobilty 4min
1min each
sumo squat stretch
alternating instep rotation
alternating pigeon stretch
front rack stretch

b) warm up 5min
3 rounds for quality
10 squats
100m shuttle runs (10m)

c) front squat 15min
1. build to a heavy single
2. 1 x max reps @ 80%

d) conditioninig 15min
10 rounds for time
5 db front squats 20/15
10 db deadlifts
50m farmers carry

a) mobility 4min
1min each
table top bridge
scorpions
calf stretches
scapula push ups

b) warm up 5min
for quality
10 push ups
50 rope jumps
8 push ups
40 rope jumps
6 push ups
30 rope jumps
4 push ups
20 rope jumps
2 push ups
10 rope jumps

c) bench press 12min
1. build to a heavy single
2. 1 x max reps @ 80%

d) conditioning 12min
amrap 12min
9 burpees to target
35 double unders

e) gymnastic accessory 6min
emom 6min
1. max dip support hold
2. max handstand hold