Snatch seg Pull
3x every 2 min
3 reps @ 95%
3s. pause at start, knee and hip

7 sets of 1 Power Clean + 1 Push Jerk + 1 Split Jerk

Sets 1-2: 75% 1RM Clean & Jerk
Sets 3-4: 80%
Sets 5-7: 82-85%

EMOM 45

1) 50 DU's
2) 4-6 sand bag over shoulder
3) 10 box jump over 30/24"
4) 10m heavy sled push AHAP
5) rest
- HR @75%
- move trough out the minute steady

For a total of 8 sets alternate between A & B

A) Every 4 min. x 4 sets

9 toes to bar
15 wall balls (9/6 kg)
21 calories bike/row/ski

B) Every 4 min. x 4 sets

21 calories bike/row/ski
15 box jump step down (60/50 cm)
9 double dumbbell hang snatches (2x20/12,5 kg)

Scale back to have about 1 min. rest each interval!

A,
5 rounds for quality of:
Bike, 3 mins
8 Bench Press, pick load

Bike / Row- RPE 7/10
Bench Press- 75-85% 1RM

B,
10 rounds for time of:
30 Double Unders
7 Deadlifts, 70/47kg
5 Box Jumps, 75/60cm
3 Hang Squat Cleans, 70/47kg

Goal
Sub 20 min

C,
For quality:
Monostructural Cardio, 10 mins
Banded Hamstring Stretch, L 2 mins/R 2 mins
Pigeon Stretch, L 2 mins/R 2 mins

3 rnds
250m row
10 bulgarian split squat
10 scpa pull ups
10 snap push ups
1st round 10 v ups
2nd round banded c2b
3rd round banded bar MU

All for time:
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
Time cap: 20 minutes

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https://games-assets.crossfit.com/CFG23QF_AG_Scorecard_T1_V5.pdf

3 Rounds For Time:

21 Toes To Bar
15 Strict Ring Dips
9 D-Ball To Shoulder 60/40kg

TC 15

10 Rounds
4 Min Erg
1 Min 5 Strict Pull ups + 10 Bicep Curls
*You can split 4 min erg 2 min Row + 2 Min Bike or Mix it up

4x6
Rest 2min...