WODs

a) mobility 4min
1min each
sumo squat stretch
instep rotation stretch
kneeling lat stretch
bird dogs

b) warm up 6min
10-2 reps for quality
squats
shoulder press (empty bar)

c) front squat 15min
1. build to a heavy set of 10rep
2. 1 x 10 @ 90 %, 1 x 10 @ 90 %

d) conditioning 12min
for time
10 - 1 front squats 40/30
1 - 10 push jerk 40/30

e) (optional) midline accessory 5min
3 x 10 barbell roll outs

a) mobility 3min
1min each
scorpions
calf stretches
scapula push ups

b) warm up 6min
2 rounds
200m run
40 single unders
8 hand release push ups
8 straight leg sit ups

c) bench press 15min
1. build to a heavy set of 10rep
2. 1 x 10 @ 90 %, 1 x 10 @ 80 %

d) conditioning 15min
5 rounds for time
200m run
40 double unders
8 burpee toes to bar

a) mobility 3min
1min each
hand walk + push ups
calf stretches
sasmon stretches

b) warm up 6min
2 rounds
3 scaled wall walks
6 alt db deadlifts 22,5/15
9 box step overs 60/50

then

1 (practice) round
3 wall walks
12 db snatches 22,5/ 15
15 box jump overs 60/50

c) conditioning 15min
CF Games Open 22.1
amrap 15min
3 wall walks
12 db snatches 22,5/ 15
15 box jump overs 60/50

a) mobility 3min
1min each
samson
pass through
(marching) plank

b) warm up 6min
2 rounds
1:00 sit ups
1:00 push ups
1:00 bike

c) conditioning 30min
emom 30min (6 rounds)
1. 15-20 wall ball sit ups
2. 15-20 db push presses
3. 10-15cal bike
4. kb high pull
5. rest

a) mobility
1min each
samson stretches
toe touches
bid dogs

b) warm up 6min
2 rounds each (teams of 2)
10 alternating db deadlifts
10 alternating goblet lunges
partner runs 200m

c) team conditioning
amrap 30min
40 db snatch 20/15
40 db oh lunges
400m run with db

a) mobility 5min
ROM drills

b) clean & jerk warm up 5-10min

c) clean & jerk 10min
buld to a heavy 1rep clean and jerk

d) conditioning 20min
amrap 20min
50 wall balls 9/6
40 box jumps 60/50
30 toes to bar
20 clean & jerks 50kg
10 burpee pull ups / muscle ups