WODs

a) mobility 4min
1:00 each
handwalk
samson stretch
prone partner shoulder stretch / each

b) warm up 6min
2-3 rounds
A: 500m bike
B: 5 muscle clean (empty bar)
5 strict press
max nose to wall handstand hold

c) team conditioning 35min
in teams of 2
for time
4000m bike
40 clean & jerks 60/40
40 wall walks
40 clean & jerks 60/40
4000m bike

a) mobility / warm up 5min
1:00 each
row
sumo squat stretch
cossack squats
air squats
row

b) back squats 15min
5-3-1-5-3-1 @ 75-83%
*second wave should be slightly heavier

c) conditioning 20min
"CFG Open 20.5"
for time (partition as needed)
40 ring muscle ups
80 cal row
120 wall balls 9/6

a) mobility 4min
1:00 each
handwalk
scorpion
calf stretch
superman hold

b) warm up 5min
3 rounds
9 kb deadlifs
3 shuttle runs
9 push ups
3 shuttle run
9 broad jumps
3 shuttle runs

c) conditioing 25min
10 rounds for time
9 swings 32/24
9m burpee broad jumps
9 shuttle runs (9m)

d) midline 10min
3 rounds
90m single arm farmers carry
30 sit ups

a) mobility 4min
1:00 each
inverted hamstring stretch
samson stretch
insteo rotation stretch
glute bridge

b) warm up 5min
amrap 5min (for quality)
12 deadlifts (empty bar)
9 sit ups
6 pike push ups

c) deadlift 10min
3 sets:
5 deadlifts > 83%

d) conditioning 12min
amrap 5min
max toes to bar

emom (starting at 0:00):
9 deadlifts 80/60

rest 2min

amrap 5min
max handstand push ups

emom (starting at 0:00):
9 deadlifts 80/60

a) mobility 4min
1:00 each
scorpion
calf stretch
samson stretch
prone snowangels

b) warm up 5min
2 rounds
100 singe unders
10 push ups
10 ring rows
10 lunges

c) strict press 12min
6 sets:
2-3 strict presses > 78%

d) conditioning 18min
5 rounds for time
60 double unders
9 chest to bar pull ups
12 alternating db lunges 20/15

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

b) warm up 5min
3 rounds
15 squats
10 kb swings (light weight)
5 burpees

c) clean complex 10min
build to a heavy complex:
1 power clean
1 thruster
1 cluster

d) conditioning 15min
amrap 15min
10 thruster 40/30
10 burpees over the bar
10 power cleans 40/30
10 burpees over the bar
10 hang power snatches 40/30
10 burpees over the bar