WODs

a) mobiulity 4min
1:00 each
sumo squat stretch
instep rotation
kneeling lat stetch
squat hold

b) warm up 5min
3 rounds for quality
15 squats
10 ring rows
5 burpees

c) back squat 15min
build to a heavy single

d) conditioning 15min
amrap 15min
6-12-18-4-30 etc wall balls 9/6
3-6-9-12-15 etc burpee pull ups

a) mobility 4min
1:00 each
90/90 stretch
handwalk
samson stretch
glute bridge

b) warm up 5min
3 rounds for quality
10 good mornings
10 push ups
50 single unders

b) deadlift 15min
build to a heavy single

c) conditioning 12min
for time
3 rounds
10 handstand push ups
10 dumbbell hang power cleans 20/15
50 double unders

1min rest (after 3 rounds)

3 rounds
10 handstand push ups
10 dumbbell shoulder to overhead
50 double unders

a) mobility 4min
1:00 each
pass through
dowel good morning
leg swing (30sec each)
dowel overhead squat

b) warm up 5min
3-4 rounds
5 tall muscle snatch (empty bar or dowel)
5 behind the neck push jerk
5 overhead squat

c) snatch complex 12min
for max load:
1 power snatch
2 squat snatches
3 overhead squats

d) conditioning 15min
amrap 15min
500/400m row
15 power snatches 35/25
15 overhead squats

a) mobility 4min
1:00 each
down dog to seal
curtsy squats
samson stretch
plank shoulder taps

b) warm up 6min
2 rounds
1:00 hand release push ups
1:00 box step overs
1:00 cal row

c) conditioning 32min
emom 32 (8 rounds)
1. 2-4 wall walks
2. 10-15 single dumbbell box step overs 50cm
3. 10-15 cal row
4. rest

a) mobility 4min
1:00 each
scorpion
handwalk
samson stretch
bird dog

b) warm up 5min
in teams of 2
amrap 5min
A: 1 round
5 burpees
5 kb deadlifts 24/16
5 sit ups
B: plank hold

c) team conditioning 30min
amrap 30min
5 burpees
10 kettlebell high pulls 24/16
15 sit ups

*partner switch on every minute

a) mobility 4min
1:00 each
scopion
calf stretch
sumo squat stretch
overhead hold (empty bar)

b) warm up 6min
emom 6min
1. 1 round
5 ring rows
10 push ups
15 squats
2. 50 single unders /
doube under practice

c) push jerks 12min
3-3-3-2-2-2 @ 78-88%

d) conditioning 12min
"CFG Open 22.3"
21 pull ups
42 double unders
21 thruster 40/30
18 chest to bar pull ups
36 double unders
18 thrusters 50/35
15 bar muscle ups
30 double unders
15 thrusters 60/40