WODs

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 15-30 russian twists
3. 8-15 cal bike / ski
4. 10-20 jumping lunges
5. rest

a) mobility 3min
1:00 each
hand walk
samson stretch
calf stretch

b) warm up 6min
in teams of 2
5 box step overs
10 single db deadlifts
100m run
partner does 5 plank push ups + holds top of plank remaining time

c) conditioning 40min
in teams of 2
30 rounds for time
6 db plank rows 22.5/15 kg
6 db deadlifts
6 db step overs
100m run

switch after each round

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

b) warm up 5min
on every 2:30 x 2
10 medball squats
10 medball press
20 russian twists
remaining time row

c) back squat 12min
work up to a heavy set of 20

d) conditioning 15min
on the 3:00 x 5
10 wall balls 20/14 lbs
30 sit ups
10 wall balls
max cal row

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

b) warm up 5min
on every 2:30
100m run
10 good mornings
10 ring rows
remaining time burpees

c) conditioning 30min
for time
30 clean & jerks 60/40kg
1000m run
50 pull ups
1000m run
70 burpees

a) mobility 4min
1:00 each
elbow instep rotation
sumo squat stretch
hip crossovers
calf stretch

b) warm up 4min
2 rounds
10 kb deadlifts
10 step ups
10 air squats
10 straight leg sit ups

c) deadlift 12min
work up to a heavy set of 20

d) conditioning 15min
amrap 15min
50 swings 24/16kg
50 box jumps 75/60cm
50 goblet squats

on the minute (starting at 0:00) 5 toes to bar

a) mobility & warm up 6min
run & drills outside

b) conditioning 40min
10 rounds for total reps
1:00 cal row
1:00 cal bike
1:00 shuttle runs
1:00 rest