Aim for HR Zone 2 for the whole workout
(nose breathing on machines)

50min @ easy pace:
A)
30cal machine / 400m jog
10m+10m bear walk (forwards + backwards)
40m sandbag bear hug carry

B)
30cal machine / 400m jog
3+3 turkish get up
8-12 strict knees to elbows / 8-12 V-up

C)
30cal machine / 400m jog
20 reverse lunge (optional: weighted)
8-12 kang squat with press (empty bar)

(Switch between machines and run as desired)

Build to A Heavy Single Overhead Squat

EMOM x32

1) 10-18cal row
2) 15-20 kbs@24/16
3) 8-16cal echo
4) rest

3 rounds:
1min Shuttle runs, 8m
1min DB snatches (50/35lb)
1min Bike cal
1min DB box step up (50/35lb)
1min Strict burbees
1min Rest

Work for hole minute for each station! Don't stop before you hear the timer.

https://www.crossfit.com/hope-2022?fbclid=IwAR2vtRzAEZPbm0ZqoOBVI_hdQ30_HKKgyJ9z7HaGLAf_VvUd5SNIoMgaoMA

4 rounds with partner
1k Row
100 Double Unders
2 Stairs Farmer Carry @ medium load
10 x 15+15m Shuttle Run
- TIME CAP = 36:00

For time:

9 Bar over burpee
9 Power snatch
9 Overhead squat

15 Bar over burpee
15 Power snatch
15 Overhead squat

21 Bar over burpee
21 Power snatch
21 Overhead squat

(Rx 42,5 / 30)

Cap 15min.

3rnds for accessories:

2+2 TGU
30+30 DB/KB OH walk
10 OH cossack squats

10 x 5min (50 min)
A)
40/35 Cal Row
80m Farmers walk

B)
Jog

Split Jerk
Take 5 sets to build to a heavy 2. Rest 2:00
- Sets of 5,4,3,2,2

2000m Row for Time