WODs

a) mobility / warm up 5min
1:00 each
row
sumo squat stretch
cossack squats
air squats
row

b) back squats 15min
5-3-1-5-3-1 @ 75-83%
*second wave should be slightly heavier

c) conditioning 20min
"CFG Open 20.5"
for time (partition as needed)
40 ring muscle ups
80 cal row
120 wall balls 9/6

a) mobility 4min
1:00 each
handwalk
scorpion
calf stretch
superman hold

b) warm up 5min
3 rounds
9 kb deadlifs
3 shuttle runs
9 push ups
3 shuttle run
9 broad jumps
3 shuttle runs

c) conditioing 25min
10 rounds for time
9 swings 32/24
9m burpee broad jumps
9 shuttle runs (9m)

d) midline 10min
3 rounds
90m single arm farmers carry
30 sit ups

a) mobility 4min
1:00 each
inverted hamstring stretch
samson stretch
insteo rotation stretch
glute bridge

b) warm up 5min
amrap 5min (for quality)
12 deadlifts (empty bar)
9 sit ups
6 pike push ups

c) deadlift 10min
3 sets:
5 deadlifts > 83%

d) conditioning 12min
amrap 5min
max toes to bar

emom (starting at 0:00):
9 deadlifts 80/60

rest 2min

amrap 5min
max handstand push ups

emom (starting at 0:00):
9 deadlifts 80/60

a) mobility 4min
1:00 each
scorpion
calf stretch
samson stretch
prone snowangels

b) warm up 5min
2 rounds
100 singe unders
10 push ups
10 ring rows
10 lunges

c) strict press 12min
6 sets:
2-3 strict presses > 78%

d) conditioning 18min
5 rounds for time
60 double unders
9 chest to bar pull ups
12 alternating db lunges 20/15

a) mobility 4min
1:00 each
scorpion
handwalk
instep rotation
sumo squat stretch

b) warm up 5min
3 rounds
15 squats
10 kb swings (light weight)
5 burpees

c) clean complex 10min
build to a heavy complex:
1 power clean
1 thruster
1 cluster

d) conditioning 15min
amrap 15min
10 thruster 40/30
10 burpees over the bar
10 power cleans 40/30
10 burpees over the bar
10 hang power snatches 40/30
10 burpees over the bar

a) mobility 4min
1:00 each
curtsy squats
samson stretch
down dog and seal
hip crossover

b) warm up 8min
emom 8min
1. step overs 50cm
2. bike
3. plank
4. row

c) conditioning 35min
emom 35 (7 rounds)
1. dumbbell step overs 50cm
2. bike
3. sit ups
4. row