WODs

a) mobility 4min
1:00 each
handwalk
scorpion
samsons sretch
plank shoulder taps

b) warm up 5min
in teams of 2
on 1:30 x 4 rounds (2 rounds each)
A: bike
B: 10 deadlifts (empty bar) + nose to wall hanstand hold (remaining time) / tall plank hold

c) team conditioning 30min
in teams of 2
on the 6:00 x 5 rounds
2500/2000m bike
20 deadlift 100/70
max wall walks

a) mobility 4min
1:00 each
pass through
dowel lat stretch
leg swings (30sec each side)
dowel overhead squats

b) warm up 5min
10-8-6-4-2 rep
overhead squats (empty bar)
ring rows
5 burpees between rounds

c) back squat / pull up 15min
3-5 supersets
A: 1-3 back squats @ 80-85%
B: 60-70% of unbroken strict pull ups *
*first set is unbroken for reps

d) conditioning 15min
21-18-15-12-9 reps for time
overhead squats 40/30
burpees over the bar

a) mobility 4min
1:00 each
handwalk
curtsy squat
instep rotation stretch
hollow hold / arch hold (30sec each)

b) warm up 5min
3 rounds
10 step ups
10 slam ball over shoulder
10 box shoulder taps

c) handstand skill practice 10min
10min practice handstand / handstand walk

d) conditioning 20min
amrap 20min
10-20-30-40-50 etc
slam ball box step ups 60/50
ball slams 20/15

*100m slam ball carry after each round

a) mobility 4min
1:00 each
dynamic pigeon
instep rotation stretch
table top bridge
bird dogs

b) warm up 5min
3-4 rounds
8 push ups
16 supermans
32 single unders

c) deadlift / strict ring dips 15min
3-5 supersets
A: 1-3 deadlifts @ 80-85%
B: 60-70% of unbroken strict ring dips*
*first set is unbroken for reps

d) conditioning 16min
amrap 16min
5 unbroken double unders
15 weighted sit ups 15/10
200/150m row
10 unbroken double unders
15 weighted sit ups 15/10
200/150m row
...

add 5 unbroken double unders each round

a) mobility 4min
1:00 each
warrior squat
barbell ankle stretch
front rack stretch
overhead hold (unloaded bar)

b) warm up 5min
3 rounds
100m run
5 tall muscle cleans
5 front squats
5 strict press
5 thrusters

c) clean complex 10min
built to heavy complex:
1 power clean +
1 hang squat clean +
1 thruster

d) conditioning 20min
4 rounds for time
600m run
30 wall balls 9/6

a) mobility 4min
1:00 each
calf stretch
samson stretch
lat stretch on box
prone YTW (10 reps each)

b) warm up 6min
on the 2:00 x 3
6 ring rows
9 push ups
12 step ups
remaining time row

c) strict press / handstand push ups 15min
3-5 supersets
A: 1-3 strict presses @ 80-85%
B: 60-70% of unbroken handstand push ups*
*first set is unbroken for max reps

d) conditioning 16min
for total reps
amrap 4min
27/21cal row
27 box jumps 60/50
27 pull ups

rest 2 minutes

amrap 4min
21/15cal row
21 box jumps 60/50
21 toes to bar

rest 2 minutes

amrap 4min
15/12cal row
15 box jumps 60/50
15 chest to bar pull ups