Warm up

3 rounds:

20 jumping jacks

10 scap pushups

10 banded face pulls

5 Da Vinci raises with small weight plates

Gymnastics skills

10 min alternating EMOM:

8-10 ring dips / band assisted ring dips / box dips OR 4-6 ring muscle ups

50 double unders or 30 sec of double unders practice

Open-style WOD

On a 17 min running clock, from 0:00 to 7:00:

CrossFit Games Open 16.3: 7 min AMRAP:

10 Power Snatches 75/55 lbs

3 Bar Muscle-ups

— From 7:00 to 10:00, rest.

— From 10:00 to 17:00:

CrossFit Games Open 13.4: 7 min AMRAP:

3 Clean & Jerks 135/95 lbs

3 Toes-to-bars

6 Clean & Jerks 135/95 lbs

6 Toes-to-bars

9 Clean & Jerks 135/95 lbs

9 Toes-to-bars

…

Continue adding 3 reps each round to each movement until time expires.

Scaling: for the first part, barbell at 45/35 lbs and jumping chest to bar pullups. For the second part, replace the toes to bars with hanging knee raises. Minimize the transitions in each workout. Manage your grip from the very beginning. You may want to break up the power snatches into two quick sets.

EVF360

Part A

10 min alternating EMOM:

8-10 ring dips / band assisted ring dips / box dips OR 4-6 ring muscle ups

50 double unders or 30 sec of double unders practice

Part B

For time:

36-30-24-18-12-6 reps of:

Burpees over the KB

American KBS 24/16 kg

Weighted med ball situps 20/14 lbs

Time cap: 22 min