WODs

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

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

b) warm up 5min
in teams of 2
amrap 5min
8 box step ups
10 db deadlifts
partner bikes or skis

c) conditioning 18min
amrap 8min
8 single dumbbell step ups 60/50
10 db snatches 20/15kg
12/10 cal bike

2min rest

amrap 8min
8 single dumbbell step ups 60/50
10 db snatches 20/15kg
12/10 cal ski

d) grunt work 9min
emom 9min
1: handstand hold
2: farmer carry 2x32/24kg
3: plank hold

a) mobility & warm up 5min
line drills

b) conditioning 30min
10 rounds for time
3 clean & jerks 70/50kg
200m run
1 round of "Cindy"

1 round of "Cindy":
5 pull ups
10 push ups
15 squats

a) mobility 3min
1:00 each
pass throughs
dowel overhead squats
calf stretch

b) warm up 5min
in teams of 2
5 overhead squats (empty bar)
100m run
partner does single unders

c) overhead squat 14min
build to a heavy triple

d) conditioning 16min
2 rounds for time
21 overhead squats 50/35kg
150 double unders
600m run

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

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

c) conditioning 34min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 8-16 goblet lunges
4. 8-15 cal bike
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
sumo squat stretch
hip crossovers

b) warm up 5min
in teams of 2
amrap 5min
6 burpees
8 step ups
10 good mornings (empty bar)
partner skis

c) conditioning 35min
in teams of 2
5 rounds for time
36 cal ski
24 burpee box jumps
12 power snatches 50/35kg

1min rest between rounds