WODs

a) mobility / warm up 5min
line drills

b) team conditioning 40min
in teams of 2
amrap 40min
400m run
4 rounds of "Cindy"
5 pull ups
10 push ups
15 squats

a) mobility
ROM drills

b) warm up 5min
5-1 reps for quality
tall muscle cleans (empty bar)
strict press
10 straight leg sit ups between sets

c) clean & jerk 12min
10-8-6-4-2 rep
clean & jerks

*building to a heavy double

d) conditioning 15min
5 rounds for time
5 push jerks 70/45
10 deadlifts 70/45
15 toes to bar

a) mobility 5min
line drills

b) warm up 5min
10 shuttle runs
5 burpees
8 shuttle runs
4 burpees
6 shuttle runs
3 burpees
4 shuttle runs
2 burpees
2 shuttle runs
1 burpees

b) handstand push ups 10min
emom 10min
1. max strict handstand push ups / double dumbbell press
2. rest

c) conditioning 17min
for time
800m run
80 db snatches 20/15
400m run
40 burpees over the dumbbell
200m run
20 single dumbbell devils press 20/15

a) mobility 3-6min
1-2min each
foam roller quads
ths opener
warrior squats

b) warm up 5min
2 rounds for quality
10 ring rows
10 air squats
5 ring swings
5 back squats (empty bar)

c) back squat 15min
1. build to a heavy set of 10 reps
2. 1 x 10 @ 90%, 1 x 10 @ 80%

d) conditioning 12min
amrap 12min
1 ring muscle up
15 wall balls 9/6
2 ring muslc ups
15 wall balls
3 ring muscle up
15 wall balls 9/6
...
etc.

a) mobility 4min
1min each
pass throughs
dowel lat stretch
dowel front rack stretch
prone behind the neck press

b) warm up 6min
on the 2:00 sec x 3
10/8 cal row
8 box step overs 60/50
6 shoulder press + overhead hold

c) push jerk 15min
1. build to a heavy set of 10 reps
2. 1 x 10 @ 90%, 1 x 10 @ 80%

d) conditioning 15min
for time
80/60cal row
60 box jump overs 60/50
40 double dumbbell push jerks 20/15
200m farmers carry 20/15

a) mobility 4min
1min each
foam roller quads
lat stretch on foram roller
sumo squat stretch
lateral squat stretch

b) warm up 5min
for quality
30 single unders
15 air squats
30 singe unders
15 push press (empty bar)
30 single unders
15 thrusters

c) CF Games Open 22.3, 12min
for time
21 pull ups
42 double unders
21 thrusters 43/29
18 chest to bar pull ups
36 double unders
18 thrusters 52/34
15 bar muscle ups
30 double unders
15 thrusters 61/38