PRE: With a 10:00 clock, alternate between: 5 Sumo Deadlift High Pulls (115/75), 25' HS Walk (50′ Bear Crawl)

WOD: "CrossFit Open 25.1" AMRAP 15:

-3 Lateral Burpees Over the DB

-3 DB Hang Clean-to-Overheads (50/35)

-30' Walking Lunge (2 x 15 feet)

*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

POST: 2 Rounds: 20 GHD Sit-ups, 20 Banded Good Mornings, 1:30 Easy Ski

PRE: Movement Standards

WOD: "9-11" For time:

-2001m Run

-11 Box Jumps (30/24)

-11 Thrusters (125/85)

-11 Chest-to-Bar Pull-Ups

-11 Power Cleans (175/115)

-11 Handstand Push-Ups

-11 Kettlebell Swings (53/35)

-11 Toes-to-Bars

-11 Deadlifts (170/115)

-11 Push Jerks (110/75)

-2001m Row

POST: Mobility

PRE: EMOTM x 10: Odd: 2 Front Squat (205/135) Even: 4 Back Squats *Use a constant load.

WOD: AMRAP 30:

-10 Barbell Bicep Curls, 10 Barbell Bent-over Rows, 10 BB Strict Presses

-2:00 Row

-20 Alt. DB Renegade Rows, 20 Push-ups (Hands on DBs), 20 Sit-ups

-2:00 Bike

-1:00 Wall Sit

-1:00 Static Bar Hang

-2:00 Ski

POST: 2 Rounds: 0:30 Seated Forward Fold, 0:30 Couch Stretch per leg, 0:30 Pigeon Stretch per leg, 0:30 Child’s Pose