WODs

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
scorpion

b) warm up 5min
on every 2:30 x 2
5 burpees
5 db swings / side
10 straight leg sit ups
remaining time bike / ski

c) bench press 10min
max unbroken bench press @ 80%

to technical failure

d) conditioning 18min
for time
buy in: 50/40 cal bike

into

50 toes to bar
50 single arm devils press 22.5/15 kg
*partition however

into

buy out: 50/40 cal ski

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 db step ups
2. 8-15 cal row
3. 10-20 sit ups
4. 8-15 cal bike
5. rest

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

b) warm up 5min
2 rounds
10 scapula push ups + 5 push ups
10 ring rows + chest to ring hold
partner runs 200m

c) conditioning 36min
in teams of 2
2 rounds for time
50 pull ups
100 hand release push ups
1 mile run

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

b) warm up 4min
on every 2:00 x 2
10 medball squat
10 medball press
remaining time row

c) back squat 15min
max unbroken back squats @ 90%

only work to technical failure

3-4 sets
5-15 strict ring dips

d) conditioning 15min
on the 3:00 x 5
50-40-30-20-10 wall balls 20/14 lbs
max cal row

a) mobility 4min
1:00 each
elbow instep rotation
hip crossovers
scorpion
kneeling lat stretch

b) warm up 4min
1:00 straight leg sit ups
1:00 bike
1:00 ring rows
1:00 shuttle runs

c) skill work 10min
toes to bar
rope climb

d) conditioning 22min
for time
30-20-10 toes to bar
1000/900 m bike

into

3-2-1 rope climbs
400 m run

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

b) warm up 4min
2 rounds
10 elbow rotations
10 good mornings
200m run

c) deadlift 10min
max unbroken deadlifts @ 90%

only work to technical failure

d) conditioning 18min
10 rounds for time
200 m run
10-9-8-7-6-5-4-3-2-1 power cleans 60/40 kg