Warm up
2-3 Sets
1:00 Ski Erg (moderate)
10 Single Arm Kettlebell Front Rack Squat (moderate) (5 each side)
:30 Sandbag Bear Hug Hold
Scoring: Checkbox
Tall Clean
3 Tall Clean @ 5.5/10 RPE
3 Tall Clean @ 5.5/10 RPE
3 Tall Clean @ 6/10 RPE
3 Tall Clean @ 6/10 RPE
Scoring: Load
Pause Squat Clean From the blocks + Pause Push jerk + Squat Clean from the blocks + Push jerk
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6/10 RPE
1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 6.5/10 RPE
*Squat Clean: Pause in squat for 2 seconds.
*Push Jerk: Pause in receive for 2 seconds.
Scoring: Load
Barbell Front Rack Step up
20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up
20 Barbell Front Rack Step Up
Scoring: Load
Metcon
Metcon: 8 min cap
For time:
30 Calorie SkiErg
15 Sandbag Squats (150/100) (OR 30 at (100/70)
20 Calorie SkiErg
10 Sandbag Squats (150/100) (OR 20 at (100/70)
Scaled: 8min cap
For time:
24 Calorie SkiErg
12 Sandbag Squats (150/100) (OR 24 at (100/70)
18 Calorie SkiErg
6 Sandbag Squats (150/100) (OR 12 at (100/70)
Scoring: Time
Mayhem Gymnastics
Mayhem Gymnastics:
Percentage Work:
1 Minute Max Toes to Rings
---rest 2 minutes ---
complete 3 sets of 20% of your 1 minute max Toes to Rings
---rest 3 minutes ---
1 Minute Max Strict Ring Dips
---rest 2 minutes ---
complete 3 sets of 20% of your 1 minute max Ring Dips
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