WODs

a) mobility 4min
1:00 each
kneeling forearm stretch
front rack stretch
handwalk
calf stretch

b) warm up 5min
2 rounds
200/180m row
5 good mornings (empty bar)
5 tall muscle cleans
5 hang muscle cleans

c) hang power clean 12min
build to a heavy single

d) conditioning 14min
amrap 14min
2000/1800m row
150 double unders
max distance handstand walk / wall walks

a) mobility 4min
1:00 each
scorpion
down dog and seal
warrior squat
back rack elbow rotation

b) warm up 3-5min
1-2 rounds
8 push ups
40sec plank hold
8 press (empty bar)
40sec barbell overhead hold
8 push press
40sec squat hold

c) push press 12min
build to a heavy set of 10 reps

d) conditioning 15-18min
for time
80 alt db plank rows 20/15
80 db front squats
80 toes to bar
*partition however you'd like

a) mobility 3min
1:00 each
hip crossover
handwalk + push up
instep rotation

b) warm up 6min
emom 6min
1. 30sec (plate) hollow hold
2. row
3 5 burpees + 5 db hang muscle snatches (each arm)

c) conditioning 32min
emom 32min (8 rounds)
1. 10-20 plate sit up
2. 10-15 row
3. 8-12 single db devils press
4. rest

a) mobility 3min
1:00 parter adductor stretch
1:00 partner shoulder stretch (each)

b) warm up 6min
in teams of 2
amrap 6min
A: 1 round
5 burpees
10 ring rows
15 squats
B: ski (increasing pace each round)

c) team conditioning 35min
amrap 3min x 9 rounds
30 wall balls 9/6
20/15cal ski
max burpees pull ups

1:00 rest between amraps

a) mobility 3min
10m each
samson
inverted hamstring stretch
instep rotation
handwalk

b) warm up 5min
100m shuttle runs
then
3 rounds
10 kb deadlifts
8 kb russian swings
6 reverse goblet lunges
then
100m shuttle run

c) deadlift 12min
build to a heavy set of 10 reps

d) conditioning 15min
amrap 15min
10 kb snatches (5 each arm) 24/16
10m single arm kb overhead walking lunges 24/16
100m shuttle run (10m)

a) mobility 3min
1:00 each
scorpion
kneeling lat stretch
instep rotation

b) warm up 5min
1-2 rounds
15 sit ups
5 strict presses (empty bar)
10 scapula pull ups
5 push presses
5 pull ups / ring rows
5 push jerks 

b) pressing complex 15min
build to a heavy set:
1 strict press,
3 push presses,
5 push jerks

c) conditioning 15min
for time
50 toes to bar
30 shoulder to overhead 40/30
35 pull ups
20 shoulder to overhead 50/35
20 chest to bar pull ups
10 shoulder to overhead 60/40