WODs

a) mobility 4min
1:00 each
curtsy squats
samson stretch
down dog and seal
hip crossover

b) warm up 8min
emom 8min
1. step overs 50cm
2. bike
3. plank
4. row

c) conditioning 35min
emom 35 (7 rounds)
1. dumbbell step overs 50cm
2. bike
3. sit ups
4. row

a) mobility 4min
1:00 each
handwalk
caf stretch
instep rotation stretch
samson stretch

b) warm up 6min
emom 6min
1. 10 russian swings + x single unders
2. x bike

c) team conditioning 35min
in teams of 2
5 rounds for time
50 swings 24/16
100 double unders
1500/1200m bike

a) mobility 4min
1:00 each
scorpion
front rack stretch
sumo squat stretch
squat hold

b) warm up 5min
4 rounds
5 pull ups / ring rows
10 push ups
15 squats

c) bench press 10min
build to a 1 rm

d) conditioning 20min
"CFG Open 19.5"
33-27-21-15-9 reps for time
thrusters 40/30
chest to bar pull ups

a) mobility 5min
line drills

b) warm up 5min
4-5 rounds
5 snatch grip deadlifts (empty barbell)
5 tall muscle snatch
5 snatch grip push jerks

c) power snatch 10min
build to a 1rm

d) conditioning 20min
10 rounds
6 dumbbell power snatches 25/20
9 hand release push ups
12 shuttle runs

a) mobility 4min
1:00 each
pass through
sumo squat stretch
samson stretch
overhead squat

b) warm up 5min
on the 2:30min x 2
200/150m row
10 overhead squats (empty bar)
max nose to wall handstand hold

c) overhead squat 12min
build to a 1rm

d) conditioning 16min
for max reps
amrap 4min
400/300m row
21 overhead squats
max wall walks

rest 2min

amrap 4min
400/300m row
15 overhead squats 40/30
max wall walks

rest 2min

amrap 4min
400/300m row
9 overhead squats
max wall walks

a) mobility 4min
1:00 each
90/90 stretch
down dog and seal
instep rotation
glute bridge hold

b) warm up 5min
15-10-5 reps
good mornings (empty bar)
sit ups

emom 5 burpees (starting at 0:00)

c) deadlift 15min
build to a 3rm

d) conditioning 15min
amrap 15min
5 deadlifts 100/70
10 toes to bar
15 burpees over the bar