Squat & upper pull strength + intervals 3 rounds as warm-up: 6 scap pull-ups or strict pull-ups 6 scap push-ups or push-ups 6 alternating prisoner tall kneeling to standing + Every 3:00 for 15:00 (5 sets): 2-3 squats – your choice back/front/overhead 2-3 strict pronated pull-ups – weight or band-assist as needed to make 2-3

CrossFit Open 22.1 3 rounds as warm-up: :30 relaxed hang from bar 10 alternating toe touches from plank 10 alternating prisoner reverse lunges + 10:00 movement prep + AMRAP in 15:00: 3 wall walks 12 alternating DB snatches, 50/35 15 box jump-overs w/step-down, 24/20 + 5:00-10:00 coach-led mobility

Weightlifting tech + other stuff 10:00 @ very easy effort: 20 alternating prisoner tall kneeling to standing 20 Russian twists – can use a light DB/KB/plate or med ball 200m row or 200m ski erg + Every :60 for 10 sets: 1 tall jerk 1 jerk balance 1 split jerk + 10:00 @ high effort:

The usual partner things – with a twist 10:00 dynamic mobility work – coach-led + For time w/a partner & 20:00 cap: 100 pull-ups 200 wall balls 400 double-unders *partition as desired, trade off as desired w/only 1 partner working at a time – non-working partners must stay between the two poles (so in a

Hinge & press strength + ascending couplet 3 rounds as warm-up: 10 pvc passthroughs 10 light Russian kettlebell swings 5 goblet squats + Every 3:00 for 15:00 (5 sets): 3 clean-grip deadlifts, drop from top each rep 6/side single-arm DB floor press + AMRAP in 7:00: 3 burpees or handstand push-ups 3 L-arm DB hang