A. In Teams of 2

For Time with a running clock:

Buy In 1600m Run (together)

AMRAP YGIG until 30:00 on clock:
12/15 cal Row
10/12 cal Echo Bike

Buy Out 1600m Run (together)

-> scale run to finish sub 10mins
-> go hard on Intervals but stay consistent
-> aim for sub 1:30min / round

A. Skill and Strength

Practice kipping pullups for 10 min

B. Wod

Open 21.2

For time:

10 dumbbell snatches
15 Boxfacing burpee box jump-overs (24/20")
20 dumbbell snatches
15 Boxfacing burpee box jump-overs
30 dumbbell snatches
15 boxfacing burpee box jump-overs
40 dumbbell snatches
15 boxfacing burpee box jump-overs
50 dumbbell snatches
15 boxfacing burpee box jump-overs

Time cap: 20 min

A1. Dumbbell Incline Bench Press 4 x 6-10

6-10 Dumbbell Incline Bench Press
6-10 Dumbbell Incline Bench Press
6-10 Dumbbell Incline Bench Press
6-10 Dumbbell Incline Bench Press

4'' incline. controlled eccentric

A2. Ring Row 4 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

B. 16 minute EMOM of Rowing, Goblet Squats, and Alternating Dumbbell Snatches

Row
Goblet Squat
Alternating Dumbbell Snatch
Rest

A. Open Workout 21.2

For time:

10 dumbbell snatches
15 Boxfacing burpee box jump-overs (24/20")
20 dumbbell snatches
15 Boxfacing burpee box jump-overs
30 dumbbell snatches
15 boxfacing burpee box jump-overs
40 dumbbell snatches
15 boxfacing burpee box jump-overs
50 dumbbell snatches
15 boxfacing burpee box jump-overs

Time cap: 20 min

Rx 22,5/15kg
Scaled 15/10kg

A. Clean and Jerk up with Focus on Pull

Every 90s for 16 sets do

2 sets
1 clean grip deadlift with 5s until knee
1 clean pull with 3s until knee
1 Powerclean
1 pushpress

3 sets
1 clean pull with 3s until knee
1 Powerclean
1 splitjerk

4 sets
1 clean pull
1 Powerclean
1 splitjerk

7 sets
1 Powerclean
1 splitjerk

A. Gymnastics/Barbell Capacity

12min EMOM
1. 6-8 TNG P. Snatches @55-70%
2. 2-7 Ring MU

B. Conditioning

3-5 sets of:

20/15cal Row
then
2 rounds of:
10 OHS @40/30kg
10 C2B
10 Push ups

rest 2min btw rounds