WODs

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

b) warm up 4min
tabata (20 on / 10 off)
push ups
single arm db swings
air squats
single unders

c) strict press + bent over row 15min
work up to a 20 rep max press

then

3 x 10-15 barbell bent over row (palms up)

d) conditioning 12min
amrap 12min
6 db snatches l
6 db snatches r
6 single arm db thrusters l
6 single arm db thrusters r
30 double unders

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

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

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

a) mobility 4min
1:00 each
elbow instep rotation
hand walk
sumo squat stretch
kneeling lat stretch

b) warm up 6min
in teams of 2
1 round each
10 good mornings
10 elbow rotations
10 ring rows
remaining time air squats
partner runs 400m

c) conditioning 36min
in teams of 2
6 rounds for time
400m run
30 synchro air squats
20 power cleans 60/40kg
10 strict pull ups

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

b) warm up 5min
2 rounds
10 feet together squats
5 burpee step ups
10/8 cal row

c) pistol + wall sit 10min
emom 10min
1: 10 pistols
2: 40 sec wall sit

d) conditioning 18min
for time
60 burpee box jumps 60/50cm

every 2:00 starting at 0:00
250/225.m row

a) mobility & warm up 6min
line drills

b) conditioning 32min
on every 8:00 x 4
800m run
200m farmers carry 22.5/15kg
max cal bike / ski

a) mobility 4min
1:00 each
hand walk
inverted hamstring stretch
calf stretch
hip crossovers

b) warm up 4min
3 rounds
10 good mornings
10 straight leg sit ups
25 single unders

c) conditioning 18min
for time
1-2-3-4-5-6-7-8-9-10
deadlifts 100/70kg
toes to bar
30 double unders after each round

d) midline 8min
8 sets
10 sec hanging L-sit
20 sec rest

directly into

8 sets
20 sec v-ups
10 sec rest