7.4.24 Perfo

5min flow
20min lämppä

25min Jumps & pulls
3x
4 kyykkyhyppyä tanko niskassa 30-50kg
Lepo 1min
Assisted strict MU
Lepo 1min
Etenevä kirppuloikka
Lisäpaino hollow keinunta
Lepo 2min

15min wod setup & lämppä

Wod
In pairs
3 rounds of: 
2 x 25-ft dumbbell walking lunge (hang position) 
20 toes-to-bars 
Immediately followed by: 
2 rounds of: 
2 x 25-ft dumbbell walking lunge (rack position) 
15 chest-to-bar pull-ups 
Immediately followed by: 
2 x 25-ft dumbbell walking lunge (overhead position) 
10 bar muscle-ups 
♀ 2 x 35-lb dumbbells 
♂ 2 x 50-lb dumbbells

For time

• 2 ring dips
• 2 burpees
• 5 hang power cleans
• 4 ring dips
• 4 burpees
• 5 hang power cleans
• 6 ring dips
• 6 burpees
• 5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀125 lb
♂185 lb

Emom 40min

12/10 cal row
2x Bear complex @ 60/40kg
8 Bar over burpee
8 front squat @ 60/40kg
1 set of UB BMUs

Your score is amount of Bar muscle ups

For time

21-15-9 Front squats @ 70/47.5 kg
3-2-1 Rope climbs

Time cap. 10:00

Overview. This one is intended to be a sprint event for semi-finals level athletes BUT depending on your capacity might have to be a bit more paced. While going unbroken on the FS would be ideal, it will be a trap that makes you push to failure before the final round.

Pacing. This is (ideally) a sprint with quick transitions, unbroken sets on the barbell and almost touch-and-go reps on the rope climbs. However, be smart with your pacing to avoid hitting a wall on either movement. If you need to break the FS, it’s best to do so from the 1st set (15-6 or 7-7-7 for example) as this leaves the option of pushing through the rest of the workout (vs going UB on the 21, then getting stuck/slowing down later).
For rope climbs, you can either pace them by feel or use a clock to ensure you rest enough between your reps (e.g., go every 20-sec).

Tips. Make sure to bite your feet into the rope a bit harder on the 1st pull on the rope (to avoid sliding down when there might be some slack on the rope). Look where you want your feet to go on the rope (for better grip and longer pull). Tall chest and breath on the front squats.

10 Rounds for time

3 Snatches (anyhow) @ 61/43 kg
3 Wall walks

Time cap. 15:00

Overview. This is a more challenging variation on the theme of 2021 Online qualifier Event #6. There will be accumulating shoulder fatigue from both movements and it will become easy to miss snatches forward (make sure to have an aggressive pull with good balance even under fatigue).
It’ll be best to power snatch but switch to squat snatches if needed.
Pacing. While the 2021 event (w/ power clean and jerk + bar-facing burpees) was all out all the way, this one is a bit more controlled and slower with more movement-specific limiters (you don’t want to go so hard at the start that you won’t be able to continue chipping away at the reps later on).

Snatch dead pull 3x5

35-49:
Two sets for times of:
15 Strict Handstand Push-Ups
15 Dumbbell Hang Power Cleans (50/35lbs)
75 Double Unders
Rest the amount of time it took to complete the sets.

Then, immediately into

Two sets for times of:
15 Kipping Handstand Push-Ups
15 Dumbbell Shoulder to Overhead (50/35lbs)
75 Double Unders
Rest the amount of time it took to complete the sets.

50-54:
Two sets for times of:
12 Strict Handstand Push-Ups
12 Dumbbell Hang Power Cleans (50/35lbs)
75 Double Unders
Rest the amount of time it took to complete the sets.

Then, immediately into

Two sets for times of:
12 Kipping Handstand Push-Ups
12 Dumbbell Shoulder to Overhead (50/35lbs)
75 Double Unders
Rest the amount of time it took to complete the sets.

55+:
Two sets for times of:
10 Strict Handstand Push-Ups to 5"" riser
10 Dumbbell Hang Power Cleans (35/20lbs)
60 Double Unders
Rest the amount of time it took to complete the sets.

Then, immediately into

Two sets for times of:
10 Kipping Handstand Push-Ups
10 Dumbbell Shoulder to Overhead (35/20lbs)
60 Double Unders
Rest the amount of time it took to complete the sets.

3 mins ON / 90” OFF x 4
10 Single dumbell box step over @50cm , 22,5/15kg
15 box jump over @50cm
20 dumbell alt. Hang CL & Jerk @22,5/15kg
Amrap Double under in Remaining time

3 mins ON / 90” OFF x 4
10 burpee Pull up
15 air squat
20 Dumbell alt. Hang snatch @22,5/15kg
Amrap Double under in Remaining time

Barbell back rack lunges 5x10

Find your 1RM Shoulder press of the day