Hinge & pull strength + chipper 3 rounds as warm-up: 10 pvc passthroughs 5 pvc overhead squats 5 scap pull-ups + Every 3:00 for 15:00 (5 sets): 2-3 thrusters – from the ground 3-4/side 3-point DB rows + For time w/7:00 cap: 50 wall balls 750m row 100 double-unders + 5:00-10:00 coach-led mobility

Skill + recovery For completion as warm-up: 15m toe walk 15m heel walk 15m walking lunges 5/side plank rotations :05-:10/side single-arm hang from bar + Every :60 for 15:00 (5 sets of each): 1st: upper gymnastics press tech 2nd: upper gymnastics pull tech 3rd: jump rope tech + 15:00 for completion: 1 lap around the

Lifting + AMRAP + accessory 2 rounds as warm-up: 10 alternating bird dogs 10 alternating dead bugs 5 air squats w/alternating single-arm reach overhead + Every :90 for 15:00 (10 sets): 1 shoulder-to-overhead – any way *can be from ground or the rack + AMRAP in 7:00: 7 toes-to-bar 7 shoulder-to-overhead, up to 135/95 7

Long EMOM 3 rounds as warm-up: 2 wall walks 5 hanging knee raises 10 alternating prisoner tall kneeling to standing + Every :60 for 30:00 (5 sets of each) 1st: 5-10 strict pull-ups 2nd: 5-10 calories 3rd: 10-15 wall balls or 10 alternating box step-ups holding med ball any way (your choice) 4th: 5-10 calories

CrossFit Open 22.2 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 – this should look familiar! + 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 for time w/10:00 cap: Deadlifts, 225/155 Bar-facing burpees + 2-3 sets: 10-15/side light band external rotations :30 hollow hold OR mobility