Toes to bar skill

E2MOM 5 rounds
2-10 toes to bar (unbroken)
8-15 wall ball

FOR TIME:

34/30 cal row
18 front rack walking lunges @42.5/30kg
4-8 hspu
28/24 cal row
16 front rack walking lunges @42.5/30kg
4-8 hspu
22/18 cal row
14 front rack walking lunges @42.5/30kg
4-8 hspu
16/12 cal row
12 front rack walking lunges @42.5/30kg
4-8 hspu
10/6 cal row
10 front rack walking lunges @42.5/30kg
4-8 hspu

tc: 20min

Treeni 1
Warm Up
2 rounds
1.5 min cardio
3-5 inch worm + push up
10 gtoh + plate halo
10 plate row
50 single unders

Strenght
Bench Press 4x8 reps @mod/heavy weights
rest 2-2.5 min

Metcon
emom 16
1) wall walks x 2-3 reps
2) double unders x 40 sec ( or single unders)
3) goblet squats x 10-12 reps
4) single arm db front rack/oh lunges 10-12 reps

AMRAP 13
15/12 cal row
12 wall balls @9/6kg
12 burpee to target

-4min rest

AMRAP 13
15/12 cal bike
12 pull ups
12 burpee box step ups @60/50cm

3 Rounds :

1:00 Echo Bike
15 Pass Through
0:30 + 0:30 Lat Stretch
5 Overhead Squat
5 Strict Pull-Ups

For time:

45 Toes To Bar
45 Kettlebell Jerks 2x24/2x16kg
45 Deadlifts 102,5/70kg
45 Handstand Push-ups

Time Cap 15

On The 2:00 x 9 Sets:

5-5-5-4-4-4-3-3-3

Start at 65% & Build

Clean & Jerk

2 x ( 1+1) @ 70%
2 x ( 1+1) @ 75%
1+1@80%
1+1@85%
1+1@95%

Clean Pull ( 1 - 2 sec. pause on mid tight )

5 x 3 @ 105 - 115% OF C&J

Front Squat

4 x 2 @ 80%

1:00 Active Spiderman
1:00 Frontrack Stretch
1:00 Banded Triceps Stretch ( each )
1:00 Child pose on Box

3 Rounds :

1:00 Row
10 Banded Good mornings
7 Kettlebell Swing
7 Wallballs

23.1: (14.4 REPEAT)
Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

https://games-assets.crossfit.com/s3fs-public/2023-02/CFG23%2023.1%20Scorecard_Rx-Scaled_ca9s8cn9w.pdf