WODs

a) mobility 3min
1:00 each
pass through
samson stretch
calf stretch

b) warm up 4min
emom 4min
5 burpees + 50 single unders

c) hang power snatch 9min
emom 9min
1-3 reps
*start at around 65% and build to a heavy single

d) conditioning 20min
amrap 20min
4 dumbbell hang power snatches (each arm) 20/15
6 burpees over the dumbbell
24 double unders

a) mobility 3min
1:00 each
scorpion
handwalk
calf stretch

b) warm up 5min
12-9-6 reps
banded good mornings
push ups
step overs 60/50

c) bench press 10min
build to a heavy set of 5 reps

d) conditioning 19min
5 rounds x amrap 3min
3 deadlifts 80/60
6 push ups
9 box jump overs 60/50

rest 1min between rounds

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