WODs

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 step ups
1:00 row
1:00 plank
1:00 bike

c) conditioning 35min
emom 35min (7 rounds)
1. 10-20 box jumps
2. 8-15 cal row
3. 10-20 push press 20/15 kg
4. 8-15 cal bike
5. rest

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

b) warm up 7min
2 rounds
100m run
10 kb deadlifts
5 burpees
partner bikes

c) conditioning 35min
on every 7:00 x 5
400 m run
30/27/24 cal bike
20 swings 32/24kg
max synchro burpees

a) mobility 3min
1:00 each
sumo squat stretch
kneeling lat stretch
calf stretch

b) warm up 5min
3 rounds
10 air squats
30 single unders
10 ring rows

c) front squat + pull up 15min
max unbroken front squats @ 80%

to technical failure

3-4 sets
5-10 strict pull ups

d) conditioning 15min
for time
21 pull ups
42 double unders
21 front squats 50/35 kg
42 double unders
18 pull ups
36 double unders
18 front squats
36 double unders
15 pull ups
30 double unders
15 front squats
30 double unders

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

b) warm up 6min
on every 2:00 x 3
10 lunges
10 scapula push ups
10 plank push ups
remaining time handstand hold

c) strict handstand push up 10min
3-4 supersets
5-10 strict handstand push ups
10-15 push ups

d) conditioning 20min
amrap 20min
40 sit ups
30/24 cal row
20 db goblet reverse lunges 22.5/15 kg
10 db push jerks (right)
10 db push jerks (left)

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

b) warm up 5min
2-3 rounds
10 elbow rotations
10 good mornings
5 burpees
10 step ups

c) power clean 10min
max unbroken touch and go power cleans @ 80%

*to technical failure

d) conditioning 15min
5 rounds for time
10 power cleans 70/50 kg
10 burpee box jumps 60/50 cm

e) accessory 3min
1:00 banded lateral walk
1:00 banded monster walk
1:00 banded glute bridges

a) mobility & warm up 6min
line drills

b) conditioning 24min
3 rounds
amrap 6min
500/450 m row
400m run
max thrusters 40/30 kg

3 min rest

c) accessory 8min
emom 8min
1: 40 sec tempo cossack squats
2: 40 sec plank