WODs

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

b) warm up 8min
2 rounds
1:00 mountain climbers
1:00 bike
1:00 marching plank
1:00 step overs

c) conditioning 34min
emom 35min (7 rounds)
1. 10-20 paralette jump overs
2. 8-15 cal bike
3. 10-15 push ups
4. 10-20 db step overs
5. rest

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

b) warm up 6min
amrap 6min
10 ring rows
10 push ups
10 alt. db deadlifts
partner rows

c) conditioning 30min
in teams of 2
amrap 30min
1000 m row
8 ring muscle ups / 20 pull ups
40 alt. db snatches 20/15kg

a) mobility & warm up 6min
line drills

b) deadlift 15min
work up to a heavy set of 10

c) conditioning 15min
amrap 15min
2 rounds
800m run
50 wall balls 20/14lbs

directly into

max bar facing burpees

a) mobility 4min
1:00 each
samson stretch
inverted hamstring stretch
down dog to seal
kneeling chest stretch

b) warm up 6min
3 rounds
10 push ups
20 mountain climbers
10 kb deadlifts
20 jumping jacks

c) strict weighted ring dip 10min
4 sets
8 strict weighted ring dips

rest 1-2min between sets

d) conditioning 20min
amrap 20min
40 sit ups
21 kettlebell swings 24/16 kg 
200m run

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

b) warm up 5min
on every 1:30
3 rounds
10 ring rows
10 air squats
remaining time handstand hold

c) push jerk 12min
work up to a heavy single

d) benchmark conditioning 15min
""Marco""
3 rounds for time
21 pull ups
15 handstand push ups
9 thrusters 60/40kg

a) mobility 3min
1:00 each
samson stretch
hand walk
lat stretch on box

b) warm up 6min
amrap 6min
in teams of 2
10 good mornings (empty bar)
10 elbow rotations
10 step ups
partner does bike

c) conditioning 28min
4 rounds x amrap 5min
5 power cleans 70/50kg
10 box jumps 75/60
15/12 cal bike / ski

2min rest