1@climb to the maximum of the day, rest 2min

E2,5min
4×12 reps × strict banded pull ups

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E2,5min
3×12 reps × single arm bent over DB rows

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For time:

1000m bike erg
6 HSPU or 30s HS hold against wall
20 ring rows
20 pistols
20 ring rows
6 HSPU or 30s HS hold against wall
1000m bike erg

Wodliiga

1. 40-60s plank hold
2. 20+20s single leg hip bridge hold

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

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https://games.crossfit.com/workouts/open/2021?division=2

For time
- 1,000-meter row
- 400-meter dumbbell farmers carry
- 200-foot handstand walk
- 100-meter dumbbell front-rack lunge

♀ 35-lb dumbbells
♂ 50-lb dumbbells

2 Rounds
5/side Xiao Pengs
0:30 hang from a bar w/ ribs locked down taking deep breaths
2 Scapular swimmers (prone position)
+
2 Rounds
5 Scapular pull-ups
1 Active/passive shoulder extension mobility exercise (use a stick, each position 10-seconds)
8 Tension swings (sponge/block between feet)

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

"Death by Gymnastics"
EMOM
6-7-8-9... Air squats
6-7-8-9... AMSU
6-7-8-9... Pushups