40 min AMRAP
100 plate step ups
50 box step overs
25 Alt. DB snatch
20 pull-ups
15 push-ups
1,000m row

10 min AMRAP:

3 clean&jerk 60kg
6 lunges 60kg
12 cal ergo

Pause deadlift 2x10

Banded Pushdowns with an underhand grip: 4 x 25. Rest 60s.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Normal warm up

Then pick 2 gymnastic weaknesses to work on
(E.g. pull-up, TTB, pistols, HSPU, handstand walk, rope climb) continue warming up for those movements

EMOM x 10
Min 1: 5-6 reps of weakness #1
Min 2: 5-6 reps of weakness # 2

Endurance WOD
For time:
200 lunges
100 cal row
150 DU
100 cal bike
200 air squats

*40:00 time cap

• 45s. Row - Squat + twists
• 45s. Row - Up/down dog

• 45s. Row - Superman holds (alt.)

• Mobility...

• 2-3 rds: (Hard)
  6-10 cal Row
  6-10 Wallball
  (No Rest)

A.
3 rds:
12 Air squat
12 Sit up
6 Walk out + Push up

• Monility...

• 2 rds:
  4-6 V-sit up
  4-6 Squat jump
  4-6 Devils press

B.
6 rds: not for time
4 Strict HSPU
4 Dip w/ chair/bench
4 Push up
Rest as needed.

C.
AMRAP 20min.:
2-4-6-8-10-...
- V-Sit up
- Squat jump
- One hand Devils press

10min emom

Every minute
5 thruster + 5 burpee over bar

A: Snatch pull+ Power snatch+ hang power Snatch
B: Hip power clean+ hip squat clean
C: Double split jerk from rack up to heavy

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