WODs

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

a) mobility 3min
1min each
samson
scorpion
90/90 stretch

b) warm up 6min
2 rounds
1min bike
1min burpee deadlift
1min step overs

c) interval conditioning
emom 32min
1. 10-15 cal bike
2. 5-10 single arm devils press
3. 10-15 db step overs 50cm
4. rest

a) mobility 3min
1min reach
handwalk
scorpions
sumo squat stretch

b) warm up 6min
in team of 2
300m easy row
partner does 20 squats, 10 push ups + top of push up hold*
300m easy row
parnter does 10 push ups, 20 squats + bottom squat hold*

*untill partner finishes row

c) team conidioning 30min
amrap 30min
500m row
30 wall balls 9/6
10 wall walks