Rope relay.

first two people start at ropes everyone follows behind. Cycle through at your own pace. Rest only if natural back up occurs.

OH Rope slams
30s knee tuck bar hang (if you can't hold full time, total 30s in multiple attempts)
10 ab wheel
10 rotation side planks (side plank to front plank to side plank =1. Focus is on keeping body moving as one solid unit, control not speed)

Round 1 - 3 full OH Slams
Round 2 - 5
Round 3 - 7...

15 minute AMRAP
20 minutes

tribute WOD 9-11
1 RFT
60 WB
23 calorie row
37 sit ups

Foam Roll Upper T / lat / Rear / lateral delt
Upper Body band Distractions
Upper body segmental roll
Hollow body Scap Pull up
Crab Reach

Strength Day 2 Stretch of the month. To Be accompanied by anterior delt and rotator cuff LaxBall
https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/3129/article10614_4.jpg

Foam Roll Quads, Glutes, calves, upper T
Mobility Band - ankle, hips
Cat / cow
lizard stretch
shin boxes
octopus progression

Strength day 1 stretch of the month
Couch stretch against bench

Amuse Bouche
Curve
Cycling through as a class (continued trainer directed mobility during rests)
1x 0.05 (50%)
1x 0.06 (65%)
1x 0.07 (80%)
2x 0.08 (100%)

Appetizer
3 sets
Axis Crawls x1 full rotation per direction
KB Swing x20
Goblet Squat x20

Entree
TRX Reverse Lunge x50 (total)
TRX SA Rolling Row x50 (total)
TRX Fly x50
TRX SL Pike (Regress to pike, regress to knee tuck) x 50 (total)
TRX Front plank abduction / adduction x50

Dessert
3 sets
Side Plank hip drops x 20 per side
Front Plank Cross body reach x20 per side (reach hand past opposite hip)
hollow rocks x20

Midnight Snack
Curve
0.08 on repeat rest as needed.

Refer back to menu board if you forget what you ordered for the next course.

40 minutes

25 min AMRAP:

"1 Alpha-round
5 Pullups
10 Pushups
15 Squats
1 min rest before Beta

1 Beta-Round
15 Walking Lunges 32/24kg - or 40/29
7 Burpee Box-Overs
1 min rest before Alpha

Aim to have each round of "Cindy" (= alpha) within +- 5 sec of each others. So sustainable tempo through and through.

Deep breathing, solar plexus activated throughout, especially in the rests.

Push off with the heels (butt activeI in the walking lunges! Aim to jump with the butt on the box-overs too: burpee up to half-squat, then jump up.

Start up(16)
stretch (8)
roll quads, achilles, calf(4)
samson stretch(2)
front rack floor stretch(2)

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope, high knees

3rds(8)
8-12 dips
8-12 kbs
12 du's or attempts

hang power + hang squat clean(8)
work up to moderate to heavy. Keep the form on point!!!

ot:30(5)
1 clean @90%(heavier than last week)

Metcon(17)
4rds
6 hang clean 115/75
12 abmat sit ups
18 box jumps/step ups 24/20
400m run

Metcon-comp(17)
4rds
6 hang clean 145/95
12 box jump overs (clear)24/20
18 ghdsu
24 cal row

Finisher
2 min hip opener
1 min chest opener per
80 temp tantrum

Every 90s for 12min (2 sets each)
Station 1 - MU x 3-8 reps
(or low ring MU transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
Station 2 - Arch to hollow rolls x 20 reps
Station 3 - Supine ring rows x 10-12 reps @ 2111
(as horisontal as possible)
Station 4 - 45-60s of handstand walking
(Use partner assist or do 45-60s of nose to wall handstand hold)

3 rounds
10m HS walk
3 ring MUs
10 pistols / alternating
24 HBRs

2 min max reps wall ball
1 min rest
2 min max reps burpee
1 min rest
2 min max reps abmat sit up
1 min rest
2 min max reps burpee
1 min rest
2 min max reps pull up / ring row