Warm Up-
5 Minutes to bike, stretch or row
5 after the hour, meet at the board, go over the wod

Strength/Skill Emom Start with an Empty Bar, you can add weight as your getting warm.
Emom
0-2 Minutes 10 Power Position Power Cleans
2-4 Minutes 8 Hang position Power Cleans
4-6 Minutes 8 Power cleans from the shin
6-8 minutes- 10 reps of dip drive press (push press)

8-21 Minutes Build up to a max of this complex (CLOCK IS RUNNING 13 Minutes to find this)
1 Power clean + 3 Push Press

WOD

21-15-9 reps for time of:
Push presses
Power cleans

Men: 135 lb.
Women: 95 lb.

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Related:
• CrossFit WOD 180118 Tips With Rory McKernan
• The Push Press
• The Power Clean

Scaling
This is a quick, moderately heavy weightlifting workout. Reduce the load to a weight that allows you to push the pace and challenge your metabolic capacity. Beginners can also reduce the reps in order to maintain intensity.

Intermediate Option
21-15-9 reps for time of:
Push presses
Power cleans

Men: 115 lb.
Women: 75 lb.

Beginner Option
12-9-6 reps for time of:
Push presses
Power cleans

Men: 95 lb.
Women: 65 lb.

Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pullps

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

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Post time to comments.
Compare to 150219.

Related:
• CrossFit WOD 180116 Tips With Rory McKernan
• The Kettlebell Swing
• The Kipping Pull-Up

Scaling this WOD
This is a long workout—30-plus minutes. Reduce the volume and/or go lighter, but anticipate breaking each exercise into several sets.

Intermediate Option
4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups **or 15 pull ups 15 pushups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 jumping pull-ups

Men: 1-pood kettlebell
Women: 1/2-pood kettlebell

For time:
10 muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 muscle-ups

Men: 75 lb.
Women: 55 lb.
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Post time to comments.

Related:
• CrossFit WOD 180115 Tips With Rory McKernan
• The Muscle-Up
• The Thruster
• Rowing

Scaling
If possible, use a muscle-up variation that still challenges you at your skill level. Reduce thruster load to a weight that is light for you. This is a medium-duration workout of about 10-15 minutes with two opportunities to practice the muscle-up. Push the intensity through the light thrusters and row.

Intermediate Option
For time:
10 assisted muscle-ups
25 thrusters
1,000-meter row
25 thrusters
10 assisted muscle-ups

Men: 75 lb.
Women: 55 lb.

Beginner Option
For time:
10 ring rows
10 jumping dips
25 thrusters
750-meter row
25 thrusters
10 jumping dips
10 ring rows

Men: 45 lb.
Women: 35 lb.