Abs: 3 rounds of
10 Ab-wheels
20 AMSU
30 Landmine twists
max T2B
Rest

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

3 rounds of:
5+5 Pallof presses
15 KB swing
20 Gorilla rows
25m Unilateral walking lunges
Rest

WARM UP + TECHNIQUE 10-15min

1 rounds:
10 RDL *jerk grip
5 + 5 FRONT SQUAT + BACK SQUAT
5+5 SQUAT JUMP *syväkyykystä hyppy + DROP SQUAT *seisonnasta pudotus syväkyykkyyn, aktiivnen alasmeno - ei lysähdetä alle, tiukka keskivartalo - jalkojen levitys sivulle
5 STEPPING JERK BALANCE *both side, rytmi taka-etu
5 + 5 OHS + SNATCH BALANCE
5 + 5 + 5 TALL SNATCH + TALL CLEAN + TALL SPLIT JERK *lähtö koko jalkapohja lattiassa, terävä kääntö alle

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SNATCH
2x3@barbell, 3x3@up to moderate weight / up to 70-75% sn-%, rest btw sets 2min
*example up to 50-55%, 60-65%

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CLEAN + JERK *split both side
2x2x[1+1]@barbell,
3x1x[1+1]@up to moderate weight / up to 70, *example up to 50-55%, 60-65%
2x2x[1+1]@moderate weight / 75% jerk-%, rest btw sets 2min

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CLEAN PULL *full foot
2-3x1@heavy / 100% jerk-%, rest btw sets 2min

Partner Workout

WOD
400m run/200m walk
30x goblet squat
30x KB/DB swing
400m run/200m walk
20x goblet squat
20x KB/DB swing
400m run/200m walk
10x goblet squat
10x KB/DB swing

A: Power snatch +double snatch balance 4x2
B: Power clean + squat clean without hip contact
C: Clean pull 3x4 tng @ 80-% of clean pull max

Bent over barbell row (supinated) 15-12-9-6 reps

Strict Pull-Ups

Make 7 - 10 Sets. Find 1 RM ( Weighted / Banded )

TimeCap 15

Build up your 3 reps max of Dead lift in 3 sets.
P.S.: Use the prone position in order to increase the grip strength.