E2 min, for 20 minutes (10 sets):

2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.

For time:

50/35 Calories of Assault Bike – 70/50 Rower
25 Ground to Overhead (60/42.5 kg)

In teams of 2, alternate movements to complete AMRAP  in 30 minutes of:

20/15 Calories of Assault Bike or Rowing
15 Ring Dips
30 Alternating Dumbbell Snatches 22.5/15 kg
60 Double Unders
15 Ring Dips
30 Russian Kettlebell Swings 32/24 kg
20/15 Calories of Assault Bike or Rowing

Barbellpalooza Teams of 3
3 Rounds

30 OHS
30 Hang Power Cleans
30 Shoulder to OH
30 Back Squats
30 Deadlifts
30 Lateral Over the Bar Burpees

RX+ 52.5/37.5 kg RX 42.5/30 kg S 35/25 kg

Break up any way you like 45min Cap

“Holleyman”

30 rounds for time of:

5 Wall ball shots, 9/6 kg
3 Handstand push-ups
1 Power clean 102/70 kg

“Chesticles”

EMOM, until you can no longer complete a successful repetition:
Bench Press x 1 rep

Males: Start at 50 kg and add 5 kg for the first 9 mins (up to 90 kg), then increase by 2.5 kg each min until you cannot safely complete the single rep.
Females: Start at 15 kg and add 2.5 kg each min until you cannot safely complete the single rep.

“Desire”

For max reps:
5 Minutes of Burpee Box Jump-Overs 24′/20′

Deadlift
Set 1 – 8 reps @ 50%
Set 2 – 6 reps @ 60%
Set 3 – 4 reps @ 70%
Set 4 – 2 reps @ 75%
Set 5 – 2 reps @ 85%

Rest as needed

2 sets for times of:

Row 750/600 m
20 Toes to Bar
40 Walking Lunges with KB Farmer’s Carry 24/16 kgs

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

Every 2 mins, for 20 mins (10 sets): Snatch x 1 rep

Set 1 = 2 reps @ 70%
Set 2 = 1 rep @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 85%
Set 5 = 1 rep @ 88%
Set 6 = 1 rep @ 91%
Set 7 = 1 rep @ 94%
Set 8 = 1 rep @ 97%
Set 9 = 1 rep @ 99% or more
Set 10 = 1 rep @ 101% or more

“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats 42.5/30 kg

“Tuder”

For Time (with a Partner)

188 Single-Unders (each)
30 calorie Row (each)

Then, 3 Alternating Rounds (each) of:
1 Deadlift (160/110 kg)
20 Wall Ball Shots (9/6 kg)
19 American Kettlebell Swings (32/24 kg)
9 Bar facing Burpees

With a running clock, partners start on Single-Unders at the same time. Then, after both partners finish, Partner A rows 30 calories and must tag Partner B who then also row 30 calories. Partner B then tags Partner A to begin the first of 3 alternating rounds, each starting with a single heavy Deadlift and finishing with 9 Burpees over the Bar. Partners tag again and Partner B then completes an entire round. Continue tagging back and forth until entire Rounds until both partners have completed 3 rounds each.

Time Cap: 30 minutes

G.O.A.T

Pick 2 movements you want to work on and do 2-3 reps alternating EMOM for 20min

21-15-9

Hang power snatch 35/25 kg

Ab Mat Situp

Friday Nights Lights

Crossfit Open 21.3