A,
Every 5 mins for 30 mins, alternating between:
Run, 400 m + 15 USA Kettlebell Swings @24/16kg + 8 Pull-ups
15 Wall Balls @9/6kg + 12/9 Ski Erg Calories + 6 Handstand Push-ups

B,
3 rounds for quality of:
10 Scap Pull-ups
7 L ¼ Turkish Get-ups, pick load
10 Scap Push-ups
7 R ¼ Turkish Get-ups, pick load
10 L/10 R Diagonal Banded Pull Aparts

RestDay!

Run/Bike/Row/Ski
45-90min.
Easy aerobic pace.

Back squat

1 x 3
1 x 3
1 x 3
2 x 3

Find today’s 1RM

Every 1:30 for 15 minutes

First 5 rounds (0:00-7:30):
2 clean

Second 5 rounds (7:30-15:00:
1 power clean
2 split jerk

4 rounds:

6 chest to bar
8 db snatch 25/16kg
10 db squat 25/16kg
12 hr push-up
14 cal ergo

2 min rest between rounds

A: snatch 1rm
B: strict Hspu 5set
C: strict pull ups 3set
D: Dips 2set

CrossFit Open 11.2
AMRAP in 15 minutes
9 Deadlifts (155/100 lb)
12 Push-Ups
15 Box Jumps (24/20 in)

• Run easy 400m

• 3 rds:
  9 Air squat
  7 Ring row
  5 Push up

• 2 rds:
  20-30s. Kipping swing
  20-30s. Hollow rocks

• Mobility...