Take 15- 20 mins for Warm up

400 meter row
800 meter bike
4 mins roll out quads, lats and back
1 min box shoulder stretch
1 min each arm banded rack position stretch
1 min each leg pigeon pose

30 kb swings with light kettle bell to warm up shoulders

then take 5 mins to work up to a fairly heavy short front rack lunge walk with barbell.

Metcon

CrossFit Games Open 17.2 (AMRAP - Reps)

12 Minute AMRAP

2 rounds of:
   50-ft. weighted walking lunge
   16 toes-to-bars
   8 power cleans
Then 2 rounds of:
   50-ft. weighted walking lunge
   16 bar muscle-ups
   8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP - Reps)

12 Minute AMRAP

2 rounds of:
   50-ft. weighted walking lunge
   16 hanging knee-raises
   8 power cleans
Then 2 rounds of:
   50-ft. weighted walking lunge
   16 chin-over-bar pull-ups
   8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between hanging knee-raisesand chin-over-bar pull-ups every 2 rounds