WODs

a) mobility 3min
1:00 each
elbow instep rotation
cossack squats
calf stretch

b) warm up 5min
9 tabata intervals
single unders
air squats
sit ups

c) back squat 12min
build to a heavy single

d) conditioning 18min
for time
50 double unders
50 sit ups
18 db front squats 22.5/15kg
40 double unders
40 sit ups
15 db front squats
30 double unders
30 sit ups
12 db front squats
20 double unders
20 sit ups
9 db front squats
10 double unders
10 sit ups
6 db front squats

a) mobility & warm up 5min
line drills

b) benchmark conditioning 20min
"Sisson"
amrap 20min
1 rope climb
5 burpees
200m run

c) accessory 10min
amrap 10min (for quality)
10 single arm kb bent over rows
10 single arm kb side bends
15m single arm kb farmer carry

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

b) warm up 5min
2 rounds
10 medball thrusters
10 step ups
10 good mornings
10/8 cal row

c) strict press 10min
build to a heavy single

d) conditioning 17min
3 rounds for total reps
1:00 wall balls
1:00 power snatches 35/25kg
1:00 box jumps 60/50
1:00 push press 35/25kg
1:00 cal row
1:00 rest

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

b) warm up 4min
on every 2:00 x 2
10 elbow rotations
10 good mornings
remaining time bike / ski

c) deadlift 12min
build to a heavy single

d) conditioning 18min
4 rounds
9 power cleans 50/35kg
500/450m bike

into

4 rounds
6 sumo deadlift high pulls 50/35kg
250/200m ski

a) mobility / warm up 5min
line drills

b) benchmark conditioning
"Murph"
for time
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

partition as needed. optional weight vest 9/6kg.

compare to 30.5.2023

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 2-4 wall walks
2. 8-15 cal row
3. 8-12 burpees
4. 8-15 cal bike
5. rest