WODs

a) mobility 4min
1:00 each
kneeling lat stretch
qudruped THS rotation
scorpions
scapula push ups

b) warm up 4min
emom 4min
1. bike 55/60
2. 5-10 push ups + 5-10 ring rows

c) weighted chin up 10min
for total load
5 sets of 2

d) conditioning 20min
emom 20min
1. 15/12 cal bike
2. max burpee pull ups

a) mobility 4min
1:00 each
pass throughs
sumo squat stretch
handwalks
prone behind the neck press

b) warm up 5min
3 rounds
30 dowel hops
15 dowel strict presses
10 dowel overhead squats

c) overhead squat 15min
for total load
5 sets of 2

c) conditioning 18min
for time
75 power snatches 35/25
150 wall balls 9/6

*partition however you'd like

a) mobility / warm up 5min
1:00 scorpions
1:00 curtsy sqauts
1:00 hip cross overs
2:00 row

b) ring muscle up conditioning 10min
emom 10min
1. 10-15 bar facing burpees
2. "x" ring muscle ups

c) conditioning 20min
5 rounds for time
30/21cal row
5 db box step overs 20/15
30 abmat sit ups
5 db box step overs 20/15

a) mobility 4min
1:00 each
lat stretch in rings
sumo squat stretch
samson stretch
plank shoulder taps

b) warm up 5min
2 rounds
10cal row
10 push ups
10 squats
10 ring rows

c) shoot through 10min
5 sets of 5

d) conditioning 24min
CF GAMES EVENT 13
"Jackie Pro"
6 rounds (24min)
for total reps
1min cal row
1min thrusters 20/15
1min jumping bar muscle ups
1min rest

a) mobility 4min
1:00 each
sumo squat stretch
calf stretch
handwalks
marching plank

b) warm up 5min
in teams of 2
2 rounds each
A/B: 100m run
B/A: 10 squats +
max alt single arm db deadlifts in the remaining time

d) team conditioning 30min
CF GAMES EVENT 9
"Hat Trick"
in teams of 2
amrap 30min
100m sprint
20 wall balls 9/6
10 dumbbell snatches 20/15

*partner switch after each completed round

a) mobility 4min
1:00 kneeling lat stretch
1:00 calf stretch
1:00 hip cross overs
10 scapula pull ups

b) warm up 5min
2 rounds
10 ring rows
10 step ups
10 sit ups
10 lunges

c) weighted chin up 12min
for total load
5 sets of 2

d) conditioning 18min
CF GAMES EVENT 6
"Up and Over"
3 rounds for time
12 muscle ups / burpee pull ups
25 high box jump overs 75/60
30 med ball sit ups 20/15
then
30 front rack lunges 60/40