Part I:  Accessory

A.  Every Minute on the Minutr for Six Minutes, Alternate Between:

6 to 10 Strict Toe-to-Bar or Hanging Leg Raises
40” to 60” High Plank Hold

Rest Two Minutes

B.  Every Minute on the Minutr for Six Minutes, Alternate Between:

10”, 20” or 30” Chin Over Bar Hold
30” to 5 Hollow Hold

Rest Two Minutes

C.  Every Minute on the Minutr for Six Minutes, Alternate Between:

6 to 10 Lateral Lunges/Side
10, 15 or 20 V-ups, Knee Tucks or Sit-ups


Part II:  Conditioning

“Toes-to-Bar/Step-Over”*
30-20-10
Toes-to-Bar
Dumbbell Box Srep-overs (50/35s)

*Inspired by 2020 Crossfitgames Event 6 “Toes-to-Bar/Lunge”


OLYMPIC WORKOUT

PART I –  Eight Minutes to Complete Four Sets of:
2 to 3 Box Jumps 1 Clean Lift-off + 1 Clean Deadlift
*Build to a Challenging Weight

PART II –  Every 90″ for Six Minutes (4 Sets):
2 to 3 Weighted Box Jumps
1 Clean Slow Pull + 1 Muscle Clean + 1 High Hang Power Clean

PART III –  Every 90″ for Six Minutes (4 Sets):
1 Power Clean + 1 Segmented Power Clean + 1 Hang Squat Clean

PART IV – Every 90” for 7:30 (5 Sets) 
1 Power Clean + 1 Front Squat.
1 Squat Clean