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 gym bear hug carry
:30 handstand hold or :30 plank
500m row
+
5:00-10:00 coach-led mobility

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 Russian kettlebell swings, moderate
+
5 sets:
4-6 alternating DB curl & press
:10-:15/side plank
OR
mobility work
*both if time allows

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
5th: 20-40 double-unders
6th: 5-10 calories
*goal is everything in no more than :30, adjust accordingly
+
5:00-10:00 coach-led mobility

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 work
*both if time allows

Weightlifting tech & other things

10:00 @ very easy effort:
:30 wall sit
25 single-unders
200m row or 200m ski erg
+
Every :60 for 10 sets:
1 clean pull
1 hang power clean
1 split jerk
+
10:00 @ high effort:
2 wall walks
20 med ball Russian twists
200m row or 200m ski erg
+
bis/tris!

10:00 dynamic mobility work – coach-led
+
AMRAP in 20:00:
500m row
400m run
30 pull-ups
*partition as desired, trade off as desired w/only 1 partner working at a time
+
5:00-10:00 22.2 burpee standard practice
+
bis/tris/abs of choice or easy walk cool-down