WODs

a) mobility 4min
1:00 each
samson stretch
curtsy sqaut
scorpions
plank shouder taps

b) warm up 6min
emom 6min
1. lunges
2. row
3. elbow to plank

c) conditioning 32min
emom 32min (8 rounds)
1. 10-20 plate overhead lunges
2. 10-15cal row
3. 10-15 hand release push ups
4. rest

a) mobility 4min
1:00 each
scorpion
sumo squat stretch
kneeling lat stretch
calf stretch

b) warm up 5min
in teams of 2
3 round
A/B: 10 ring rows
B/A: squat hold

A/B: 10 dumbbell goblet squats 20/15
B/A: deadlhang hold

c) team conditioning 35min
in teams of 2
50-40-30-20-10 reps for time
dumbbell thrusters 20/15
pull ups

100 double unders after each set

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

b) warm up 5min
2-3 rounds
10/8 cal row
10 good mornings (empty bar)
10 sqauts
10 push ups

c) deadlift 12min
4 sets:
3 deadlifts @ 83%

d) conditioning 13min
"CFG Open 17.4"
amrap 13min
55 deadlifts 100/70
55 wall balls 9/6
55 cal row
55 handstand push ups

e) midline 7min
3-4 rounds
15 med ball sit ups
30 med ball russian twists
rest 1min

a) mobility 4min
1:00 each
scorpions
handwalk
calf stretch
kneeling lat stretch

b) warm up 6min
emom 6min
1. box step overs 60/50
2. ring rows + push ups
3. cal ski

c) strict press 12min
5-6 sets:
3-4 strict press @ 68-78%

d) conditioning 19min
5 rounds for max reps
1min max rope climbs
1min max box jumps overs 60/50
1min max cal ski
1min rest

a) mobility 4min
1:00 each
pass through
around the world
leg swings (30sec each leg)
dowel overhead squats

b) warm up 5min
4-5 rounds
5 tall muscle snatches
5 overhead squats
5 burpees over the bar

b) squat snatch complex 10min
build to a heavy complex of:
1 power snatch
1 overhead squat
1 squat snatch

c) conditioing 16min
amrap 4min
buy in: 9 ring muscle ups
9 power snatches 40/30
9 burpees over the bar

rest 2min

amrap 4min
buy in: 7 ring muslce ups
7 overhead squats 40/30
7 burpees over the bar

rest 2min

amrap 4min
buy in: 5 bar muscle ups
5 squat snatches 40/30
5 burpees over the bar

a) mobility
sumo squat strech
cossack squats
down dog and seal
hip circles

b) warm up 5min
1 round
250/200m row
10 air squats
20sec squat hold
250/200m row
10 back squats (empty bar)
20sec back squat hold

c) back sqaut 15min
6-4-2-6-4-2 @ 70-78%
*second wave should be slightly heavier

d) conditioning 15min
"modified CFG Event 10"
25 toes to bar
1000/800m row
25 toes to bar
1000/800m row
25 toes to bar