WODs

a) warm up 4min
1:00 each
pass through
dowel lat stretch
dowel hip stretch
overhead squat

b) warm up 5min
1 round
10 dowel press
10 squats
10 dowel push press
100 sinlge unders
10 dowel push jerks
10 ring rows

c) push jerks 15min
on the 2:30 x 6 sets:
2-3 push jerks @ 78-88%

d) conditioning 12min
"Open 12.4"
amrap 12min
150 wall balls
90 double unders
30 ring muscle ups

a) mobility 4min
1:00 each
scorpions
dynamic lat stretch
samson stretch
scapula push ups

b) warm up 6min
emom 6min
1. 5-10 ring rows + 5-10 push ups
2. 10-20m walking lunges
3. easy bike

c) rope climb / bench press 12min
5 sets
5-4-3-2-1 rope climbs
10 bench press @75% bw

d) conditioning 18min
for max reps
3:00 target burpees
3:00 reverse sled drag 80/60
3:00 cal bike
2:00 target burpees
2:00 reverse sled drag
2:00 cal bike
1:00 target burpees
1:00 reverse sled drag
1:00 cal bike

a) mobility 4min
1:00 each
90/90 stretch
instep rotation
handwalk
bird dogs

b) warm up 5min
10-8-6-4-2 reps
banded good mornings
single dumbbell press (5/5,4/4 etc)

c) deadlift 15min
on the 3:00 x 5 sets:
5 deadlifts @ 72,5%

d) conditioning 15min
10-9-8-7-6-5-4-3-2-1 reps for time
deadlifts 100/70
handstand push ups

a) mobility 4min
1:00 each
cossack squats
warrior squats
barbell ankle stretch
front squat hold

b) warm up 5min
amrap 5min
10 squats
10 bent over rows (empty bar)
10 push ups
10 sit ups

c) front squat 12min
on the 2:00 x 6 sets:
1. 5 reps @ 75%
2. 3 reps @ 78%
3. 1 rep @ 80%
4. 5 reps @ 78%
5. 3 reps @ 80
2. 1 rep @ 83%

d) conditioning 18min
7 rounds for time
7 double dumbbell front squats 20/15
7 pull ups
7 double dumbbell push press
7 toes to bar

a) mobility 4min
1:00 each
alternating pigeon stretch
hand walk + sumo squat stretch
front rack stretch
marching plank

b) warm up 6min
emom 6min
1. easy row
2. 5 tall muscle cleans + 5 strict press + x step ups

c) power clean & jerk 10min
emom 10min
minute 1-5: 2 power clean & jerk (light - moderat)
minute 6-10: 1 power clean & jerk (moderate - heavy)

d) conditioning 20min
amrap 5min x 3 rounds
27/21cal row
21 power cleans 50/35
15 burpee box jump overs 60/50

rest 2:30min between rounds

a) mobility 4min
1:00 each
handwalk
curtsy squats
calf stretch
plank shoulder taps

b) warm up 8min
emom 8min
1. 30s nose to wall shoulder taps
2. bike
3. step overs
4. jumping jacks

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15 cal bike
3. 10-15 db step overs 50cm
4. 20-30 bench hop overs
5. rest