12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice

Eilinen/Lepo

20min to find 1RM of the day in Squat Snatch. Time starts when you load the bar.

Then 6-9 reps every 60-90sec with 80-85%

RPE 5

2-4 rds:

• 1-4 DIP (6-10s negative)
• 1-4 Russian dip
• 1-4 Strict dip

Rest 90-120s btw rds

OTM 10 min Tall snatch x 2
OTM 10 min Hang snatch + snatch (50-60 % 1 RM)
Snatch 1 RM

A,
Bench Press
WEEK9
1x5 at 75% 1RM
1x3 at 85% 1RM
1x1+ at 95% 1RM

Use the heaviest weight you can for each set.
Rest as needed between sets.

Percentages based off of 10 lb increase from weeks 4-6.

B,
CROSSFIT GAMES OPEN 22.1

10 AMRAP

9 C2B
6 alt. single hand devils presses
3 sHSPU

• 4 Sets of:
GHD Sit Ups 10 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
Rest as need each sets

2 Rounds
10/side Xiao Pengs
7/side Tall-kneeling KB halos
0:30 hang from a bar w/ ribs locked down (chin up grip)
1:00/side Front Rack mobility drill
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
10 Tension swings (sponge/block between feet)

Can you walk 400 meters carrying 50-lb. dumbbells (♀ 35-lb.)?

A) If not, how far can you go before setting them down?
B) What are the heaviest dumbbells you can carry for 400 meters?

After the carry, practice controlled descents from a handstand for 10 minutes.