WODs

a) mobility 5min
10 leg swings (each side)
10 pass through
10 overhead squats
10 prone behind the neck press

b) warm up 5min
10 shuttle runs (10m)
10 overhead squats (dowel)
10 straight leg sit ups

c) overhead squat 10min
build to a heavy set of 10rep

d) conditioning 20min
for time
800m run
40 back rack lunges 40/30
20 toes to bar
600m run
30 front rack lunges
15 toes to bar
400m run
20 overhead lunges
10 toes to bar

Happy Frauentag

a) mobility 3min
1min each
handwalk + push ups
instep rotation stretch
sasmon stretvch

b) warm up 10min
in teams of 2
15 good mornings (empty bar)
parnter does burpees
15 back squats
parnter does burpees
15 deadlifts
parnter burpees

then

10-8-6-4-2 deadlifts
*build to a heavy double wich is slighlty heavier than the workout weight

c) Open WOD 22.2 10min
1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 reps for time
deadlifts 102/70
burpees over the bar

a) mobility
1min each
hip crossovers
handwalks
lunge with lateral reach

b) warm up 8min
2 rounds for quality
1min ring row
1min sit up
1min row
1min russian swings

conditioning
emom 30min (6 rounds)
1. 10-15 ring rows
2. 15-25 sit ups
3. 10-15 cal row
4. 15-25 swings
5. rest

a) mobility 3min
1min each
sumo squat stretch
samson stretch
table top bridge

b) warm up 6min
3 rounds in teams of 2
1min squats
1min cal ski
emom 5 synchronized burpees (starting at 0:00)

c) team conditioing 35min
75-50-25 reps for time
cal ski
thrusters 40/30
burpees over the bar

a) mobility
ROM drills

b) clean warm up 5-10min

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

d) conditioning 14min
CF Open 14.4
amrap 14 min
60 cal row
50 toes to bar
40 wall balls 9/6
30 cleans 60/50
20 muscle ups