WODs

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

b) warm up 4min
2 rounds
10 scapula push ups + 5 push ups
10 straight leg sit ups
50 single unders

c) tempo bench press 12min
build to a heavy 3 rep bench press

5 sec negative

d) skill work 6min
toes to bar

e) conditioning 12min
amrap 12min
9 double db push press 22.5/15kg
30 double unders
9 toes to bar
30 double unders

rx+ unbroken double unders

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

b) warm up 8min
2 rounds
1:00 air squats
1:00 row
1:00 flutter kicks
1:00 bike / ski

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 wall balls
2. 8-15 cal row
3. 20-30 plate russian twists
4. 8-15 cal bike or ski
5. rest

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

b) warm up 6min
in teams of 2
2 rounds
5 step overs
10 kb deadlifts
100m run
partner bikes

c) conditioning 35min
in teams of 2
for time
50-40-30-20-10
kb swings 32/24kg
box jump overs
cal bike

on every 5:00 (starting at 0:00)
200m run with kb

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

b) warm up 4min
3 rounds
10 air squats
5 burpees
100m run

c) back squat 15min
build to a heavy 3 rep back squat

d) conditioning 16min
for time
40 db burpee squat cleans 22.5/15kg

on every 2:00 (starting at 0:00)
200m run

a) mobility + warm up 6min
1:00 each
hand walk + push up
row
kneeling lat stretch
row
straight leg sit ups
row

b) strict pull up 10min
3-5 sets
big set strict pull ups

1-2 min rest between sets

c) conditioning 25min
10-9-8-7-6-5-4-3-2-1
toes to bar
20-18-16-14-12-10-8-6-4-2
push ups
200/180m row

a) mobility 3min
1:00 each
samson stretch
down dog to seal
calf stretch

b) warm up 4min
2 rounds
10 good mornings
50 single unders
10/8 cal bike / ski

c) deadlift 15min
build to a heavy 3 rep deadlift

d) conditioning 15min
amrap 1min
3 deadlifts 100/70kg
50 double unders
max cal bike or ski*

amrap 2min
6 deadlifts 100/70kg
50 double unders
max cal bike or ski*

amrap 3min
9 deadlifts
50 double unders
max cal bike or ski*

amrap 4min
12 deadlifts
50 double unders
max cal bike or ski*

amrap 5min
15 deadlifts
50 double unders
max cal bike or ski*

*choose an erg for the whole workout