Open Workout
21.1
Have fun!

Strength / Skill
Power Clean
12x2 EMOM

WOD
EMOM 18, alternating:
a) 6-10 Box Jump Overs, 24"/20" + Echo BIke
b) 6-10 Wall Ball, 20# to 10'/14# to 9' + Echo Bike
c) 6-10 Power Snatch, 75#/55# + Echo Bike

WOD
4 Rounds:
15 Double Unders
5 Toes-to-Bar
200m Run

Rest 3:00, then repeat, and then do that once more.

To clarify: you're performing the 4 rounds THREE separate times, with three minutes rest in between.

TIMECAP: 35:00

Strength
Front Squat
Build to 3RM, then 90% x 3

WOD
AMRAP 20:
600m Row
10 Shoulder-to-Overhead, 95#/65#
10 Bar Facing Burpees

Strength
Strict Pullup
Spend 15:00 working on one of the following:
-Strict Weighted Pullups
-Strict Pullups
-Piked Assisted Pullups
-Ring Rows (or Bodyweight Row)

Select a variation (or a weight) that is challenging for sets of 4-6. Work submaximal, technical, but tough sets.

WOD
3 Rounds:
10 Deadlifts
12/9 Chest-to-Bar Pullups
1000m/750m Echo Bike
2:00 Rest

TIMECAP: 20:00