WODs

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

b) warm up 6min
2 rounds
1:00 wall squats
1:00 cal row
1:00 sit up
1:00 cal bike

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 jumping squats
2. 10-15 cal row
3. 10-20 v-ups
4. 10-15 cal bike
5. rest

a) mobility
1:00 each
sasmon stretch
down dog to seal
scorpion
plank partner high five

b) warm up 6min
in teams of 2
2 rounds each
A: easy ski
B: 1 round
15 russian swings
10 sit ups
5 burpees

c) team conditioning 35min
amrap 35min
200cal ski
150 swings 24/16
100 toes to bar
50 synchro burpees

a) mobility 4min
1:00 each
90/90 stetch
handwalk
instep rotation stretch
bird dog

b) warm up 5min
3-4 rounds for quality
30 single unders / double unders practice
20 nose to wall handstand shoulder taps
10 good mornings (empty barbell)

c) deadlift 12min
3-3-3 deadlifts @ 88%
*percentage based off 1rm deadlift

d) conditioning 15min
"CFG Open 21.1"
for time
1-3-6-9-15-21 wall walks
10-30-60-90-150-210 double unders

a) mobility 4min
1:00 each
down dog to seal
samson strech
instep rotation stretch
hollow rock / arch hold (30sec each)

b) warm up 5min
2-3 rounds fore quality
5 hang dumbbell snatches (each arm)
10 plank push ups
15 step ups 60/50

c) conditioning
amrap 20min
10 single dumbbell devil's press 20/15
20 sit ups  
30 single dumbbell box step ups 60/50

d) pulling accessory 10min
2-3 sets
10-15 single arm dumbbell row / arm
10-15 single db curls

a) mobility 4min
1:00 each
sumo squat stretch
scorpion
kneeling lat sretch
squat hold

b) warm up 5min
5 rounds for quality
5 push ups
5 bend over rows (empty bar)
5 front squats squats

c) front squat 15min
6-4-2-6-4-2 front squats @ 70-78%
*percentage based off 1rm front squat,
second wave should be slightly heavier

d) conditioning 15min
for time
120 push ups
60 pull ups
30 hang squat cleans 60/40

a) mobility 4min
1:00 each
pass through
handwalk
box shoulder stretch
prone behind the neck press

b) warm up 5min
3 rounds
5 tall muscle snatches (empty bar)
5 snatch grip behind the neck jerks
5 high hang power snatches
5 burpees

c) power snatch 10min
2-2-2-1-1-1 power snatches @ 70-85

d) conditioning 15min
21-15-9 reps for time
power snatches 40/30
burpee box jump overs 60/50