Main: part a) bar muscle up skillspart b) tabata BMUs and double unders (8 rounds each) (8 min) Lvl 6: as writtenLvl 5: banded BMUs, DUsLvl 4: jumping BMUs, DUsLvl 3: Chest-to-bar pullups (unbanded or banded), single undersLvl 2: Chin-over-bar pullups (unbanded or banded), single undersLvl 1: Ring rows, single unders

Main: Every 1:30 for 12 sets (18 min), build to heavy thrusterstart @ 40% 1RM push press and increase by 5% to end around 85%

Main: Crossfit Open 21.2 [teams of 2, only 1 person works at a time, split work however)For time (20min cap) 10 alt db snatch15 burpee box jump overs20 alt db snatch15 BBJO30 alt db snatch15 BBJO40 alt db snatch15 BBJO50 alt db snatch15 BBJO Lvl 6/5: 50#/35#, 24″/20″Lvl 4/3: 35/20, 20/20Lvl 2/1: 20/10, any height

5000m row for time [30min capevery 500 m, perform 10 medball / d-ball slams Lvl 6/5: 5-8 sec off 2k/500m pace. ball30/20# +Lvl 4/3: 8-10 sec off 2k/500m pace, ball 20/14+Lvl 2/1: 10+ sec off 2k/500m pace, ball any#

Rest/Recover

Open Gym: 8am-10am

MAIN 20 min clock, choose one for max distance: run, row, or bike–every 4 min, including at min 0, perform 10 empty barbell thrusters **Nasal breathing only Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only

MAIN E2MOM, for 16 min:POWER CLEAN COMPLEX1 hang power clean + 1 low hang power clean + 1 power cleangoal is to build to a heavy complex set*using your squat clean max for guidance, build steadily from 35%, and go by feel as you get heavier0: 35%2: 45%4: 55%6: 60%8: 65%10: 70%12: 75%14: 80%

Ring Dip Skills (15 min)**buddy up in teams of 2, take turns at each stationa) start with 30″ boxes with toe assistance, progress to less assistance w/ box & good positions. 6-10 repsb) put boxes under matador bars for getting into & out of banded assist bar dips. 5-6 repsc) ring press out holds 3-5

MAIN: OH Squat therapy & progressions A) E2MOM, for 12 min:Overhead squat therapy5 reps at the wall of overhead squats, inch closer every interval still focused on quality of movement.for remainder of 2 minutes, cycle through the following mobility:-reverse grip PVC pass thrus-theraband drills (include banded sotts press + wrist warming w/ band)-keg drill (dbl