WODs

a) mobility 3min
1min each
sumo squat stretch
samson stretch
table top bridge

b) warm up 6min
3 rounds in teams of 2
1min squats
1min cal ski
emom 5 synchronized burpees (starting at 0:00)

c) team conditioing 35min
75-50-25 reps for time
cal ski
thrusters 40/30
burpees over the bar

a) mobility
ROM drills

b) clean warm up 5-10min

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

d) conditioning 14min
CF Open 14.4
amrap 14 min
60 cal row
50 toes to bar
40 wall balls 9/6
30 cleans 60/50
20 muscle ups

a) mobility
1min each
curtsey squats
scorpions
reverse snowangels

b) warm up 6min
12-9-6 reps for quality
step overs
push ups
partner does bike

c) conditioning 12min
18-15-12-9 rep for time
double dumbbell step overs 20/15
hanstand push ups

d) bike intervals
8 rounds for total caloroies
:45 max calories
1:15 rest

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