Hero Wod:- Bergeron open test

Strength:-
10 mins working on kipping HSPU
or
E2MOM 4 x max kipping HSPU add deficit if needed

8 mins working on rope climb technique
or
3×3 seated / legless climbs

Metcon:-
5 rounds
400m run
8 power snatch 55/35kg
90 seconds rest

Crossfit Open 23.1 is a repeat of 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots 9kg/6kg
30 cleans 60kg/42.5kg
20 muscle-ups

Open Workout 23.1

Strength:-
5 x 8 KB Seated Press
3 x max kipping or butterfly pull ups

Metcon:-
5 rounds
15/12 bike cals
15 Dbl KB squat 2 x 24/16kg
15 Push ups
15 Situps

Strength:-
Squat Snatch:-
5-4-3
2-2-2
1-1-1

Metcon:-
15 min AMRAP
5 Deadlifts 130/85kg
10 T2B
20 Wallballs 9/6kg

Strength:-
BMU work – 20 mins on skill
1 – Low Rig
2 – Jumping
3 – Banded
4 – RX

Advanced E2MOM for 10 mins
Pick a number to perform unbroken sets, target consistency
Then E2MOM for 10 mins
20secs L-sit hold (use paralettes, boxes, floor, DB’s)

Metcon:-
Clean Ladder
10-8-6-4-2-1 with 50 DU’s between each set of cleans
10 cleans 50/35kg
8 Cleans 60/40kg
6 Cleans 70/50kg
4 Cleans 80/60kg
2 Cleans 90/65kg
1 Clean 100/70kg

Strength:-
5 x 5 Back Squat

Metcon:-
3 rounds
20 Overhead Lunges 55/35kg
20 Pull ups
20 Burpees

Hero Wod:- Painstorm XV

Strength:-
Strict press 3×5 all sets at 80%+
Hang to L sit 3 x 10

Metcon:-
In a pair complete, shared reps.
400m run (both must run)
50 Power cleans
50 T2B
40 STOH
40 Pull ups
30 Front Rack lunges
30 HSPU
Rx=65/42.5kg

Max cals on bike / rower in remaining time up to 20 mins
Score = max cals