WODs

a) mobility 3min
1:00 each
hand walk + push up
kneeling lat stretch
calf stretch

b) warm up 4min
amrap 4min
10 plank push ups
10 ring rows
40 single unders

b) skill work 6min
double under / crossover / triple under practice

c) benchmark conditioning 25min
"Annie"
for time
50-40-30-20-10
double unders
sit ups

directly into

5 rounds
30 push ups
10 strict pull ups

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

b) warm up 5min
in teams of 2
2 rounds
10 elbow rotations
10 good mornings
10 strict press
partner bikes

c) power clean 10min
max unbroken touch and go power cleans @ 85%

*to technical failure

d) conditioning 14min
3 rounds
for total reps
1:00 power cleans 50/35kg
1:00 bike
1:00 push jerks
1:00 bike
1:00 rest

e) accessory 5min
amrap 5min
strict handstand push ups (for quality)

a) mobility 4min
1:00 each
samson stretch
elbow instep rotation
down dog to seal
scorpion

b) warm up 4min
tabata (8 intervals)
hollow rocks / hold
arch rocks / hold

c) strong(wo)man conditioning 34min
in teams of 2
for total reps

amrap 7min
sled push 60/40kg

2min rest

amrap 7min
farmer carry 2x32/24kg

2min rest

amrap 7min
sled drag 80/60kg

2min rest

amrap 7min
double db overhead carry 15/10kg

a) mobility 3min
1:00 each
samson stretch
down dog to seal
scorpion

b) warm up 5min
3 rounds
0:30 straight leg sit ups
0:30 lunges
0:30 push ups

c) bench press 10min
max unbroken bench press @ 85%

to technical failure

d) conditioning 18min
for time
30 toes to bar
30 front rack lunges 60/40kg
30 toes to bar

on the minute (starting at 0:00)
6 burpees over the bar

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