For completion as warm-up:
500m row easy
30 air squats
:05-:10/side 1-arm hang from ring or bar
15 scap push-ups
500m row moderate

10:00 gymnastics practice of choice (any kip, any inversion, or pistols) – coach-led
+
4 sets:
30m DB/KB Farmer’s walk, as heavy as possible w/no breaks
30m bear crawl
*rest as needed throughout, though all 4 sets should be completed within 10:00
+
2 sets:
45m tough prowler push w/straight arms (so down, up, & back down the rig)
rest as needed

5:00-10:00 mobility work – coach-led

Post results to comments.

3 rounds as warm-up:
5 v-ups
5m forward crab walk
5m backward crab walk
:05 chin-over-bar hold
:05 dead hang from bar

Every 6:00 for 30:00 (5 sets):
max (-1) unbroken toes-to-bar
500m row
10 reverse lunges w/heavy DB @ shoulders
+
5:00-10:00 coach-led mobility work

Post results to comments.

3 sets as warm-up:
5 inchworms
5 light DB Cuban presses
:15 hollow hold

Every :60 for 10:00 (5 sets of each):
1st: 3 power clean singles, moderate loads
2nd: :30 max perfect push-ups w/slight pause @ top
+
3 sets for increasing reps – goal is to complete more work each set, be conservative to start to allow that to happen:
3:00 of (30 double-unders + 10 kettlebell swings + 10 no-push-up burpees)
:60 rest
+
5:00-10:00 coach-led mobility work

Post results to comments.

3 rounds as warm-up:
10 dead bugs
10 bird dogs
:20 passive hang from bar
10m duck walk
+
10:00 movement prep – recommend 3-5 sets of 2 thrusters + 1-2 CTB pull-ups + 2 thrusters + :60-:90 easy bike or row…
+
AMRAP in 7:00:
3 thrusters, 100/65
3 CTB pull-ups
6 thrusters
6 CTB pull-ups
9 thrusters
9 CTB pull-ups
and so on…
*Lots of options here as always… If registered for the Open, check your division’s standards for weights and movements… For those not registered, select loads/movements that you believe will allow you to get through the round of 9/9 relatively smoothly and gives you a chance to finish the round of 12/12… Whether you’re registered or not, be smart, safe, and enjoy the final week of the 2018 CrossFit Games Open!
+
5:00-10:00 mobility work – coach-led

Post results to comments.

Dynamic mobility work – coach-led

5 rounds for time in teams of 3:
12 burpees w/2-hand touch to target 4-8” above standing reach
500/400m row
16 alternating box step-ups, 24/20
*each team member begins on a different station and all 3 rotate through only when all 3 have completed that station’s work in it’s entirety
+
optional 3 sets not for time:
8-10/side single-arm DB curl & press
:30 hollow rock or 12 glute-ham sit-ups

Post result to comments.

Run, row, Assault Bike, and/or ski erg @ easy pace
3 sets easy of (5 DB Cuban presses + 10 wall balls + 5 toes-to-bar or hanging knee raises)

Every :90 for 15:00 (5 sets of each):
1st: 1 clean-grip deadlift, build to tough (but still not maximal, nothing ugly today)
2nd: 3-6 strict ring or bar dips OR max up to :10-:30 top of dip hold
+
For reps:
4:00 of (10 toes-to-bar + 10 tough alternating reverse goblet lunges)
2:00 rest
4:00 of (3 wall walks + 9 Russian kettlebell swings w/same KB used for lunges + 15 air squats)
+
5:00-10:00 coach-led mobility

Post results to comments.