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Part A: muscle up skill workPart B: Power Amanda (goal 12min or less)For time: 9-7-5 muscle ups and power snatches (135/95) Lvl 6: as writtenLvl 5: 5-3-1 muscle ups, 125/85Lvl 4: banded BMUs, 115/75Lvl 3: jumping BMUs, 95/65Lvl 2: chest to bar pullups, 75/55Lvl 1: chin over bar, 45/35

15min AMRAP2 medball squat cleans + 2 medball-facing burpeesadd 2 reps each round Lvl 6/5: 30#/20#Lvl 4/3: 20#/14#Lvl 2/1: 14#/10# Core / Accessory:1 min dead hang hold immediately followed by max time body weight barbell hold(allow ~5min to warmup to working weight – goal would be bodyweight or AHAP)

CF Open 25.2 – TBA

AerobicEMOM 24 mins = 6 Rounds*expect for ~10-15 sec natural transition time b/w stations which is fine. Ways to attack:If feeling good: Push the pace. Max out each min with your best effort/intensity with a Goal to maintain same intensity each round and match or beat reps each round.Active recovery if needed this week: just

Lower Strength + Accessory A. StrengthE2:30MOM: 9 Sets (~22 mins)5 x Deadlift @ 40% + 8 Jump Squat5 x Deadlift @ 50% + 8 JS5 x Deadlift @ 60% + 8 JS5 x Deadlift @ 70% + 8 JS3-4 x Deadlift @ 80-85% + 8 JS3-4 x Deadlift @ 80-85% + 8 JS3-4 x Deadlift

Team CF Couplet/Triplet Teams of 2 – 1 work, 1 rest to complete all reps anyhow.For Time: Buy In: 400m Run Together 30 Shoulder-to-OH50 Toes-to-Bars30 Wall Balls 1 min rest together 30 Shoulder-to-OH40 Chest-to-Bar Pull-Ups30 Wall Balls 1 min rest together 30 Shoulder-to-OH30 Bar Muscle-Ups30 Wall Balls Cash Out: 400m Run Together L6/5: As written,

Upper Body Strength/Accessory A. StrengthE2:30MOM: 9 Sets (~22 mins)Push Press + Double DB RDL (AHAP) Warm Up Sets:5 x PP @ 45%5 x PP @ 55%5 x PP @ 65% Working Sets:2-5 x PP @ 75-80% + 8 Dbl DB RDL AHAP2-5 x PP @ 75-80% + 8 Dbl DB RDL AHAP2-5 x PP @

Open 25.1 – To Be Announced

Open Prep Open Prep: gymnastics skills TTBs/dubs Focus on length and virtuosity in TTB. Same for the WOD. Discuss the three breakdown as the WOD progresses. WOD is alt tabata of TTB and DU/tall SU/SU 8 rounds alternating mvmts. Total of 8 minutes Part B: 3 RFQ 5 seated single db Z-press :45 ring/p-bar support

100/250/500/250/100/250/500/250/100 meter rows with 3 min rest between rounds (27 minutes of rest;~15 minutes of work) Longevity: Same rest time. Distances of 50/100/250 Accessory: 6 min couch or pigeon stretch