Floor + Hang + mid thigh
5 sets 70% of 1RM

10 Min AMRAP A
50 Double unders
3 wall climbs to 10/9 inch from wall
20 DB Snatch 22.5/15kg
Rest 5 Mins

10 Min AMRAP B
15 Box jump overs
9 C2B

Scaled option A
100 Singles (count as 50)
3 wall climbs reduce range of motion 15/20 inch
Weight down on snatch

Scaled option B
15 step overs or low box
9 pull ups or 6 pull ups or jumping pull up

Post total reps

4-4-4-4-4

Touch and go around 70%

valakyykkyjä 3s pysäytyksellä

Deadlift

8 x 2 @ 70 - 75%

Go Every 2:00

Prep wod for Nobull CrossFit Open 22.1

EMOM 12

10 Plate box step over (20/15kg)
30s Ring plank hold
25sec + 25sec Mixed carry KB (24/16kg)

Bar Muscle Up

10 x E90s

2x3 squat clean
2x2 squat clean
6x1 squat clean

(find heavy)

For time:

12 power clean
24 burpee over bar
12 power clean@60/40kg