WODs

a) mobility 4min
down dog and seal
sumo squat stretch
instep rotation stretch
plank

b) warm up 5min
amrap 5min
10 cal row
8 hanging knee raises
6 med ball squats
4 muscle cleans (empty bar)
2 pull ups

c) conditioning 14min
"CFG Open 23.1"
amrap 14min
60 cal row
50 toes to bar
40 wallballs 9/6 kg
30 cleans 61 / 43 kg
20 muscle ups

d) optional rowing intervals 14min
for total calories
1:1 work/rest
2:30-2:00-1:30-1:00

a) mobilty 4min
1:00 each
handwalk
scorpion
hip crossover
bird dogs

b) warm up
2 rounds
1:00 kb deadlifts
1:00 burpees
1:00 bike
1:00 plank dips

c) conditioning 35min
emom 35min (7 rounds)
1. 15-25 kettlebell swings 24/16
2. 5-10 burpees box jumps
3. 10-15cal bike
4. 20-30 med ball russian twists

a) mobility 4min
1:00 each
scorpion
curtsy squats
samson sretch
plank shoulder taps

b) warm up 5min
in teams of 2
2 rounds each
A: 1 round
10 push ups
20 lunges
B: easy row

c) team conditioning 30min
in teams of 2
amrap 30min
30 db bench press 20/15
40 front rack lunges 20/15
50/40cal row

a) mobility 4min
1:00 each
handwalk
sumo squat stretch
scorpion
hollow / arch hold (30sec each)

b) warm up 5min
amrap 5min
5 deadlifts (empty bar)
5 tall muscle cleans
5 front squats
5 strict presses
5 burpees
5 pull ups / ring rows

c) conditioning 25min
"the Open Test V2"
for time
50 single leg squats
50 deadlifts 60/40
40 bar facing burpees
40 power cleans
30 toes to bar
30 front squats
20 chest to bar pull ups
20 push jerks
10 bar muscle ups
10 thrusters

a) mobility 4min
10m each
samson stretch
instep rotation stretch
handwalk
table top stretch

b) warm up 5min
amrap 5min for quality
100m shuttle run (10m)
10 light kettlebell swings
10m broad jumps
10 single arm ring rows (5 each arm)

c) rope climb 8min
amrap 8min
rope climbs

d) conditioining 19min
5 rounds for reps
1:00 max shuttle runs (10m)
1:00 max dumbbell hang power snatches 20/15
1:00 box jump overs 75/60
1:00 rest

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