WODs

a) mobility 4min
1min each
pass throughs
dowel lat stretch
dowel front rack stretch
prone behind the neck press

b) warm up 6min
on the 2:00 sec x 3
10/8 cal row
8 box step overs 60/50
6 shoulder press + overhead hold

c) push jerk 15min
1. build to a heavy set of 10 reps
2. 1 x 10 @ 90%, 1 x 10 @ 80%

d) conditioning 15min
for time
80/60cal row
60 box jump overs 60/50
40 double dumbbell push jerks 20/15
200m farmers carry 20/15

a) mobility 4min
1min each
foam roller quads
lat stretch on foram roller
sumo squat stretch
lateral squat stretch

b) warm up 5min
for quality
30 single unders
15 air squats
30 singe unders
15 push press (empty bar)
30 single unders
15 thrusters

c) CF Games Open 22.3, 12min
for time
21 pull ups
42 double unders
21 thrusters 43/29
18 chest to bar pull ups
36 double unders
18 thrusters 52/34
15 bar muscle ups
30 double unders
15 thrusters 61/38

a) mobility 3min
1min each
samson
scorpion
90/90 stretch

b) warm up 6min
2 rounds
1min bike
1min burpee deadlift
1min step overs

c) interval conditioning
emom 32min
1. 10-15 cal bike
2. 5-10 single arm devils press
3. 10-15 db step overs 50cm
4. rest

a) mobility 3min
1min reach
handwalk
scorpions
sumo squat stretch

b) warm up 6min
in team of 2
300m easy row
partner does 20 squats, 10 push ups + top of push up hold*
300m easy row
parnter does 10 push ups, 20 squats + bottom squat hold*

*untill partner finishes row

c) team conidioning 30min
amrap 30min
500m row
30 wall balls 9/6
10 wall walks

a) mobility 4min
ROM drills

b) snatch warm up 10min

c) power snatch 10-15min
1. build to a heavy set of 10rep
2. 1 x 10 @ 90%, 1 x 10 @ 80%

conditioning 15min
3 rounds for time
10 power snatches 60/40
20 pull ups
50 double unders

a) mobility
1min each
foamroller upper back
lat stretch on foam roller
calf stretches
reverse snowangels

b) warm up 5min
2 rounds
10 cal row
10 step overs
10 shoulder press

c) push press 10-15min
1. build to a heavy set of 10rep
2. 1 x 10 @ 90%, 1 x 10 @ 80%

d) conditioning 15min
amrap 15min
15/12 cal row
12 box jump overs 60/50
9 shoulder to overhead 60/50