Prep wod for Nobull CrossFit Open 22.2

4 rounds
YGIG / movement
10 Press behind the neck
10 Double KB/DB bent over row

AMRAP 20
55 Deadlift (100/70kg)
55 Wall Ball (9/6kg)
55 Cal Row
55 HSPU

4 Rounds (Both)

In pairs:
1 Round fat bar "DT" (20´s/15´s) while the other is in a dead hang

TC 10min

Power clean wave E90S x 9
4-3-2
4-3-2
4-3-2
(Tng or Drop & go)

Amrap 10min Cindy

5 pull up
10 push up
15 air squat

Overhead squat 3x5 with 2 second pause on the bottom. Use heavier weight than last week

BikeErg intervals (over/under)

3 sets of 4 rounds (8:00)

0:30 @ 110-120%FTP20
1:30 @ 80-85%FTP20

– Row 6-7 minutes @ 30-50%FTP20 recovery –

4x5
70%, 80%, 85%, 85%

Row 300kcal,
150 Wallball,
150 KBS,
150 Sit-Up,
150 Burpee Box Over.
Rower must be switched after 15kcal. One person rows, 2 other work "I Go, You Go". Order is WB, KBS, Sit-Up, BBO. WOD is done when your team has done all the movements and calories.