4 Rounds:
20ft Inchworm
3 sets of 10sec 1/4 DL pull
30sec Hollow Hold
40ft Heavy KB waiter carry

Then

4 Rounds:
10 Peg Board Leg raises
10 Weighted Sit-ups
10 Weighted Back Ext.
10 Tuck Sit to L Sit Ext. on Parallettes

RED
E5MOM for 30:00:
Run 400m
12 Chest to bar Pull Ups
20 ABMAT Situps

WHITE
E5MOM for 25:00:
Run 300m
10 Pull Ups
15 ABMAT Situps

BLUE
E5MOM for 20:00:
Run 200m
10 Ring Rows
10 ABMAT Situps

SPRINT each round. CTB sets should be less than 2 sets each time or scaled appropriately.

Weightlifting
Power Clean (1)
Find a 1RM Power Clean.

POTWD4
Row 500m x 3
Rest 3:00
Record each round

Weightlifting
Back Squat (3RM)
Take 10 minutes to work up to a 3RM.

3x30s Hollow Holds
3x30s Superman Holds
3x30s Front Scale
3x30s Side Scale
3x30s V-Sit Drill
3×10 V-Ups
3x30s Ring Support Holds
3x30s L-Sit Holds
3x30s Hand Stand Holds

Weightlifting
Split Jerk (1RM)
Shoot for a 1RM.

Post Open Cycle Day 3
RED
21-18-15-12-9-6-3:
Push Jerk 115/75lbs
Calories on Bike or Rower

WHITE
18-15-12-9-6-3:
Push Jerk 95/65lbs
Calories on Bike or Rower

BLUE
15-12-9-6-3:
Push Jerk 75/55lbs
Calories on Bike or Rower
Time domain is 8-12 minutes. Barbell work should be no more than 2 sets for the majority of the WOD.

Weightlifting
Squat Snatch (1RM)
Go for broke!

RED
For Time:
For Time:
2 Mile Run

WHITE
For Time:
1.5 Mile Run

BLUE
1 Mile Run

Weightlifting
Power Clean (2-2-2-2-2-2)
The catch should be well above parallel. Work at a weight between 70-80% and allows you to stay controlled with perfect form.

RED
4 Rounds:
20 Air Squats
20 Push Press 95/65lbs