Ski 5000 m

Handstand / handstand walk & rope climb practice

Emom9

1: 0:40 ergo
2: 0:30 hs hold / hs walk
3: 1 rope climb / rope lowers

14 rounds For Time with partner:

500/400m Bike
5 power clean
7 pull ups

IGYG

TC30

A,
3 rounds for quality of:
Sprinter Stretch, L 1:30 min/R 1:30 min
3x 6 Eccentric Barbell Good Mornings, pick load
3x 8 Tempo Back Squats, pick load
Bar Hang, 1 min
Roll/Smash Upper Back, L 1:30 min/R 1:30 min
Roll/Smash Lat, L 1:30 min/R 1:30 min
3x 5 Eccentric Ring Rows
3x 8 Tempo Dumbbell Bench Press, pick load

Sprinter Stretch- 1-1:30 min
Eccentric Barbell Good Mornings- 6 secs lowering; RPE 5/10
Tempo Back Squats- 3 secs down and up; RPE 6/10
Eccentric Ring Rows- 6 sec lowering; RPE 5/10
Tempo Dumbbell Bench Press- 3 secs down and up; RPE 6/10

B,
For quality:
300 Box Step-ups, 40cm

Athlete Instructions
Athlete Instructions
"Chad" Prep

Box Step-ups / Ruck, 20 mins

1: 0:45 max reps burpee shuttle runs
2: 10 RDL with DB's
3: 0:30 deadhang
4: 15-20 sit-ups

Front Squat

2-3-4-2-3-4 ( RIR 2-3 every Sets )

Go Every 3:00

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Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap 15 minutes

Then,
Workout 21.4
Complete the following complex for max load
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

Visit the Games Website for full event details.