WODs

a) mobility & warm up 6min
1:00 each
samson stretch
row (slow)
elbow instep rotation
row (moderate)
hand walk + push up
row (fast)

c) power clean + broad jump 12min
4-3-2-1 power cleans + 5 broad jumps

start at 70%.

1-2 min rest between sets.

d) conditioning 20min
3 rounds x amrap 4min
20 burpees over the rower
500/400 m row
max power cleans 60/40kg

4 min rest

a) mobility 4min
1:00 each
elbow instep rotation
sumo squat stretch
kneeling lat stretch
90/90 hip stretch

b) warm up 5min
12-10-8-6-4-2
air squats
ring rows

c) front squat 15min
build to a heavy set of 3

1-2 min rest between sets.

d) conditioning 15min
for time
10-9-8-7-6-5-4-3-2-1
front squats 50/35 kg
strict pull ups

a) mobility 3min
1:00 each
samson stretch
hand walk
elbow instep rotation

b) warm up 8min
2 rounds
1:00 bike
1:00 mountain climbers
1:00 row
1:00 push ups

c) conditioning 34min
emom 35min (7 rounds)
1. 8-12 cal bike
2. 8-15 burpees
3. 8-15 cal row
4. 10-20 bench dips
5. rest

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

b) warm up 5min
in teams of 2
amrap 5min
10 kb deadlifts
100m run
partner holds plank

c) conditioning 35min
in teams of 2
4 rounds for time
80 sit ups
60 kb swings 32/24kg
400m run with kettlebell

a) mobility 3min
1:00 each
hand walk
sumo squat stretch
kneeling lat stretch

b) warm up 5min
2-3 rounds
10 air squats
8 ring rows
6 step ups
4 burpees

c) push press + box jumps 15min
10-8-6-4-2
start at 60%.
increase box height for every set. rest 1-2min between sets.

d) conditioning 12min
amrap 12min
15 wall balls 20/14lbs
1-2-3-... burpee pull ups

a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
inverted hamstring stretch

b) warm up 5min
amrap 5min
10 sit ups
10 deadlifts (empty bar)
10/8 cal row

c) deadlift 12min
work up to a heavy set of 10

d) conditioning 18min
on the 3:00 x 6 rounds
500/400m row
12 toes to bar