4 rounds @ steady pace
12 Hanging scapula rolls, alternating
10 Blackburns
8 Tactical ankle rocks, alternating
6 Pike thoracic extensions
4 e/side 90/90 to external rotations
20m e/side Front rack + overhead carry

4 rounds @ easy pace, reset briefly between each rep to ensure high quality and high recruitment of fast twitch fibres.
5 High box jumps
5 Plyo push-ups
5 Ball slams
10 Hike cleans

5 Rounds x AMRAP 2 :

20 GHD Sit-ups
20m Overhead walking Lunge 42,5/30kg
Max Bar-Facing Burpees

Rest 2 minutes between rounds.

5 rounds for quality:
10 Arnold Presses, pick load
20 Banded Face Pulls
10 Alt. Seated DB Bicep Curls, pick load
20 Banded Tricep Ext.
- Rest as needed btw movements

30-60 Minutes Bike
60-90 Minutes Walk
20-30 Minutes Swim
30-40 Minutes Jog

For time:

16 burpee box jump overs
16 DB deadlifts
13 burpee box jump overs
13 DB deadlifts
10 burpee box jump overs
10 DB deadlifts
7 burpee box jump overs
7 DB deadlifts

A,
Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

B,
CrossFit Games Open 22.2

C,
Outdoor Activity!!!

For time

30-20-10

Thrusters
Box Jumps
American Swing

CAP12

3 rounds

45s plank hold with weight

Rest as needed

Lumbar spine + hip mobility

4rnds for quality 5 KB goblet forward leaning w. wall ball between knees
5/5 bent over KB figure 8s
8 glute bridge w. KB on hips

banded hip raise in Z seat 3x8/8 band around hips