Gymnastics
Hollow/Arch/Beat swings
For quality (not for time)
21-15-9
Ring dips
False grip ring rows
9-15-21
Handstand push ups
Toes to bar
21-15-9
Push ups
Pull ups
Note: If any of those movements are too easy, upscale by going strict or add deficit. Scale as needed
Weightlifting
Snatch/Clean and jerk primer
Snatch
1-1-1-1-1-1
Clean and jerk
1-1-1-1-1-1
Push press
3-3-3-3-3
Acc work
40 GHD sit ups
40 back extensions
Firebreathers
15min EMOM
1min 2 rope climbs
1min 10-15 thrusters 95/65
1min 30 double unders
Not for time:
15 ring or bar muscle ups
METCON
CrossFit games open 18 point zero
For time:
21-15-9
Dumbbell snatch 50/35
Burpees over the dumbbell
*Snatch can only be switched below eye level
*Burpees are feet together, no step back or step forward
Target time: All out, 5-8min
