MetCon

In Teams Of 2 Complete For Time:

30 DUs + 30 Cross Over Skips (Each)

100 KB Swings (1/1.5 Pood – Shared)

10 Squat Snatches (65/95# – Shared)

30 DUs + 30 Cross Over Skips (Each)

100 Goblet Squats (1/1.5 Pood – Shared)

10 Squat Snatches (75/115# – Shared)

30 DUs + 30 Cross Over Skips (Each)

100 KB Goblet Lunges (1/1.5 Pood – Shared)

10 Squat Snatches (95/135# – Shared)

30 DUs + 30 Cross Over Skips (Each)

100 KB SDHP (1/1.5 Pood – Shared)

10 Squat Snatches (105/155# – Shared)

Gymnastics

On Every 2nd Minute For 5 Sets of:

[1 Ring Muscle Up + 2 Ring Dips] x2

Strength

EMOTM 10 Minutes of:

12 Bench Press (75/115#)

MetCon

6 Rounds For Time of:

400m Row

4 Hang Power Cleans (Weights Below)

2 Rope Climbs

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Round 1: 95/135#

Round 2: 105/155#

Round 3: 125/185#

Round 4: 145/205#

Round 5: 155/225#

Round 6: 165/245#

Strength

Back Squat 6×5 (Ascending)

MetCon

18-15-12-9 For Time of:

T2B

Burpees

Olympic Lifting

Warm Up – Athlete Choice (5-10 Minutes)

i) EMOTM 15 Minutes of:

Min 1-5: 3 Snatches (Athlete Choice)

Min 6-10: 2 Snatches (Athlete Choice)

Min 11-15: 1 Snatch (Athlete Choice)

*Increase Weight Each Wave*

*Last Wave Increase Each Minute (Optional)*

*Keep The Movement(s) Consistent*

ii) EMOTM 15 Minutes of:

Min 1-5: 3 Clean & Jerk (Athlete Choice)

Min 6-10: 2 Clean & Jerk (Athlete Choice)

Min 11-15: 1 Clean & Jerk (Athlete Choice)

*Increase Weight Each Wave*

*Last Wave Increase Each Minute (Optional)*

*Keep The Movement(s) Consistent*

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Gymnastics

Warm Up – Athlete Choice (5-10 Minutes)

EMOTM 16 Minutes of:

Min 1: 20s HS Hold (Freestanding/Wall)

Min 2: 40′ SA KB OH Carry (Heavy As Possible) – L

Min 3: 20s HSW Practice

Min 4: 40′ SA KB OH Carry (Heavy As Possible) – R

*Repeat 4 Times*

MetCon

i) CrossFit Games Open Workout 25.2

For Time:

21 Pullups

42 Double Unders

21 Thrusters (65/95#)

18 CTB Pullups

36 Double Unders

18 Thrusters (75/115#)

15 BMU

30 Double Unders

15 Thrusters (85/135#)

[12 Minute Time Cap]

ii) 5-4-3-2-1 For Time of:

Back Squat (155/225#)

Deficit HSPU

Deadlift (225/315#)

T2R

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