Open WOD
21.3
Have fun!

Skill Work / Practice
Kipping TTB / Knee raises

WOD
EMOM 21, alternating:
a) 10-20 Double Unders+ Echo Bike or Row
b) 6-8 Toes-to-Bar + Echo Bike or Row
c) 8-10 Kettlebell Swings, 24kg/16kg + Echo Bike or Row

Strength
Power Clean & Jerk
2-2-2, 2-3x2

For athletes just coming out of On-Ramp, keep it light and work on your Clean.

WOD
4 Rounds for Total Reps:
1:00 Dumbbell Hang Power Clean & Jerks, 50#/35#
1:00 Dumbbell Box Step-Overs, 50#/35# to 24"/20"
1:00 Rest

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
4 Rounds For Time:
8 Chest-to-Bar Pullups
8 Burpees Over Rower
250m/200m Row

Rest 5:00, then repeat x 1.

TIMECAP: 23:00

Strength
Pause Back Squat
5-5-5, then 90% x 2 reps from failure x 1
-0:03 pause at bottom

WOD
5 Rounds:
1000m/750m Assault Bike
10 Wall Ball, 20# to 10'/14# to 9'
10/7 Handstand Pushups

TIMECAP: 16:00