WODs

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

b) warm up 5min
on every 2:30 x 2
5 scapula push ups + 5 push ups
10 straight leg sit ups
50 single unders
remaining time row

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

3 seconds pause at 3-5cm above chest on way up

d) conditioning 20min
for time
5-10-20-10-5 toes to bar
15-30-60-30-15 cal row
25-50-100-50-25 double unders

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

b) warm up 8min
2 rounds
1:00 burpees
1:00 row
1:00 step ups
1:00 bike / ski

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 burpees
2. 8-15 cal row
3. 10-20 db step ups
4. 8-15 cal bike or ski
5. rest

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

b) warm up 6min
in teams of 2
5 plank push ups
5 scapula push ups
5 push ups
10 good mornings
10 ring rows
partner rows

c) conditioning 30min
in teams of 2
amrap 30min
10 wall walks
20 deadlifts 100/70kg
30 pull ups
40 cal row

a) mobility & warm up 5min
line drills

b) tempo front squat 12min
build to a heavy 3 rep front squat

5 sec negative

c) conditioning 18min
for time
30-20-10
power snatches 40/30kg
front squats
400m run

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

b) warm up 4min
tabata (20 sec on / 10 sec off)
plank push ups
plank shoulder taps

c) skill handstand walk 8min

d) conditioning 24min
5 rounds for total reps
1:00 cal bike
1:00 ring dips
1:00 cal ski
1:00 handstand push ups
1:00 rest

a) mobility 4min
1:00 each
samson stretch
down dog to seal
kneeling lat stretch
calf stretch

b) warm up 4min
2 rounds
10 good mornings
10 step ups
10 ring rows
10 lunges

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

5 sec negative

d) conditioning 15min
amrap 15min
15 box jumps 60/50cm
10 db front rack reverse lunges 22.5/15kg
5 strict pull ups