10 mins headstand or kicking up against the wall practise

Lower head down to the mat - 10 singles
Or 3 x 10 pike press ups

EMOM/6
1. 40 sec chin over bar hold
2. 10 barbell bent over row (as heavy as possible)

EMOM/6
1. 6-8 kipping levers
2. 40 sec high plank hold

Finisher
5-10-15
Press ups
V-Sit ups

A,
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]
1x [ 4 Back Rack Alternating Lunges + 3 Back Squats ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
CrossFit Games Open 23.2

C,
Each for distance:
Monostructural Cardio: 3x 6 mins

Bike, Row, or Jog

Complete as-
3 mins easy pace
2 mins moderate pace
1 min quick pace

For time:

750/700m Row
50 Overhead Squat 42,5/30kg
25 Bar Facing Burpees.

• Push the first half of the row a little more than you think. You can plan to back off that pace for the back half of the row to prepare for the OHS.

• Try hold onto big sets of overhead squats. Athletes can rest in the back rack if they'd like rather than putting the bar down.

• Coming off the squats, the arm swill be feeling a but tired. The first few burpees may feel a little slow but we can aim to pick up the speed as we near the finish.

TC 10

EMOM 10 Minutes
Odd Minutes: 5 Squat Cleans (225/145)
Even Minutes: 200m Run (fast)
-rest 1 minute-
EMOM 10 Minutes
Odd Minutes: 3 Squat Cleans (275/175)
Even Minutes: 200m Run (fast)

4:00 Row

20 + 20 Banded Pull Apart
14 Box Jump Overs
5 Clean & Jerk 20/15kg
5 Clean & Jerk 40/35kg
5 Clean & Jerk 60/45kg

5 RFT:

5 Wall Walks
10 Kettlebell Front rack lunges
1-2-3-4-5 Rope Climbs

KB´S 24/16kg

TC 15

Row 4:00

1:00 Banded Hip Flexors Stretch ( each )
1:00 Front Rack Stretch
1:00 Banded Lats Stretch ( each )
1:00 Squat Hold

2 x 16 min amrap
*

60 Rope Jumps
30 sec wall sit
20 Step back  lunges
10 reverse burpees

• 
  10/8 cal Row OR SKi 10 Push Up 10 Cal Row Or Ski 10 Bicep Curls

1: 30s hollow hold on bench
2: 10-12 strict knee raises

Strict pull ups

4-4-4-4-4

Go every 2:00

---

3 sets x AMRAP 3:

6 bar facing burbee
6 hang power cleans
6 STOH
6 front squat
AMRAP wallball shots

Rest 90s between sets