WODs

a) mobility 3min
1:00 each
lat stretch
elbow instep rotation
scorpions

b) warm up 4min
2 rounds
10 ring rows
10 kb swings
10/8 cal bike

c) conditioning 25min
5 rounds for time
3 rope climbs
18 kb snatches 24/16kg
24/19cal bike
1:00 rest

a) line drills 5min

b) strict press 12min
3-5 sets 3 strict press
(~82% of 1rm across)

c) conditioning 12min
amrap 12min
8 double db push press 2x 22,5/15kg
4 burpee pull ups
8 double db step back lunges
4 burpee pull ups

rx+
8 handstand push ups
instead of
8 db push press

d) bulletproof shoulders 4min
tabata (20sec. on / 10sec. off)
prone press

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

b) warm up 6min
40sec on / 20sec off x2 rounds
1. row
2. step back lunges
3. scap. push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15cal row
2. 8-15 hanging knee to chest
3. 8-15 burpees
4. 8-16 goblet lunges 24/16kg
5. rest

a) mobility 4min
1:00 each
samson stretch
scorpions
elbow instep rotation
handwalk

b) warm up 5min
in teams of 2
2 rounds each
partner A:
8 straight leg sit ups
10 db deadlifts (5 each side)
partner B:
bike

c) team conditioning 30min
in teams of 2
for time
50-40-30-20-10
toes to bar
cal bike
db snatches 22,5/15kg

m/f
45-36-27-18-9 cal
f/f
40-32-24-16-8 cal

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

b) warm up 5min
amrap 5min
10 elbow rotation
10 font squats
10 push press
30 single under

c) back squat 15min
3 sets 5 back squats
(consistent weight)
+ 1-2 back-off sets

d) conditioning 9mmin
amrap 9min
6 front squats 50/35kg
6 push jerks
* every break: 30 double unders

e) upper body pull 6min
on every 1:30 x 4 sets
10-15 barbell bent over rows

a) mobility 4min
1:00 each
samson stretch
handwalk
lat stretch
scorpions

b) warm up 5min
4 rounds
10/8 cal bike/ski
8 sit ups
6 hand release push ups

c) conditioning 32min
4 rounds for time
40/32cal bike/ski
30 abmat sit ups
20 hand release push ups
2 laps farmers carry 2x 22,5/15kg