Running clock, every minute on the minute do a pullup for each minute on the clock
Ex. 1 pullup the first minute, 2=2nd minute, 3=3rd minute until you can no longer complete the pullups within the minute

11 rds + 4

6 ABS PACK WORKOUT ★
4 rounds of:
- 30 V-ups.
- 60 Bicycles.
- 30 Weighted sit-ups.
- 60 Flutter kicks.
- 30 Toe touches.
- 60 Mountain climbers.
- 30 DU.

Five rounds of:
400 meter run
95 pound Overhead squat, 15 reps

Walk run
30 box Jumps - 04:30

20 Minutes to:

Learn/practice Hang Squat Clean

OR

1. Squat Snatch: 5 x 1 @ 96%, 1 x 2 @ 78%
   1. Squat Clean: 5 x 1 @ 94%, 1 x 2 @ 72%

-then-

3 Rounds of:
5 Hang Squat Cleans (155#/105#)
2 Rope Climbs (OR 3 Wall-walks)
5 Handstand Push Ups
2 Rope Climbs (OR 3 Wall-walks)

Part A

Tabata Burpee Plate Jump

20s ON/10s OFF x 8 (4min)

• 1 min REST -

Part B

Tabata Russian Swing to Goblet Squat 24/16kg

20s ON/10s OFF x 8 (4min)

WOD:
- 1000m Run
- 30 HSPU
- 1000m Row

Post WOD
- 7 x 2. Bench press @ 135#

Really, really, really want to have hspu's. I don't feel like my shoulder is strong enough just yet to get a passable rom. Continue to sub 45# push press for now. I'll get there tho.

21-15-9

30" Box Jump
HSPU (games standard)
185# DL
Ring Dips

Clean and Jerk 1-1-1-1-1-1-1 reps

40-50-58-68-73-73-58kg

15km(9.3miles) ride at medium tempo = 28:30s or less

5 rounds:
- 20 air squat
- 20 push ups
- 20 sit ups

CrossFit Games Open 14.2

For as long as possible:
From 0:00-3:00
2 rounds of:
- 10 overhead squats (95#,65#)
- 10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
- 12 overhead squats (95#,65#)
- 12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
- 14 overhead squats (95#,65#)
- 14 chest-to-bar pull-ups

Etc., following same pattern