WODs

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

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

b) warm up 5min
3 round
10 push ups
10 squats
1:00 row

c) bench press 12min
work up to a heavy 3 rep bench press

d) conditioning 18min
for time
120 wall balls 20/14lbs
120/100 cal row
*partition as needed

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

b) warm up 8min
2 rounds
1:00 plank push ups
1:00 row
1:00 ring rows
1:00 bike / ski

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 10-20 jumping pull ups
4. 8-15 cal bike or ski
5. rest

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

b) warm up 5min
in teams of 2
amrap 5min
6 step ups
6 straight leg sit ups
6 good mornings

c) conditioning 35min
in teams of 2
40 rounds for time
5 box jumps 60/50cm
4 toes to bar
3 deadlifts 100/70kg