EMOM 12:
Minute 1: Double KB OH Carry x 20-30m
Minute 2: 12/8 Ring or Bar Dips or Box Dip
Minute 3: 10/6 Strict Pull-ups or Ring Rows with pause x 10-12.

1 Snatch grip deadlift + 1 Low hang snatch

CONDITIONING

Rowing intervals

10 rounds (total of 10min)

35sec ON, 25sec OFF

Hit the intervals with RPE 4 (heavy breathing, but not gasping for air). Keep a steady pace and row the intervals with same SPM (stroke per minute) and speed. During the OFF, row with RPE 2-3. Don´t start to fast.

Overall RPE 4

AMRAP 3:
10/7 Cal AB/Row
9 Power Cleans (50/35)

Rest 3 Minutes

AMRAP 3:
10/7 Cal AB / Row
7 Hang Squat Cleans (60/40)

Rest 3 Minutes

AMRAP 3:
10/7 Cal Ab/Row
5 Squat Cleans (70/45)

CrossFit Games Open Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 Rounds of:

10 Overhead squat
10 Chest-to-bar pull-ups

From 3:00-6:00

2 Rounds of:

12 Overhead squats
12 Chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Behind Neck Split Jerk
5-5-5-3-3-3-1-1-1

Record weights and other details.

EMOM 12

1 min : 5 pull ups + 10 air squat
2 min : 5 push ups + 10 air squat

3x3 Front squat @70% of 1RM
Rest 2min btw sets

ME strict Ring dips

ME strict pull ups