CROSSFIT

Skill

Headstand/Handstand

Strength

50 Ring Dips For Time

*Each break, perform 1 Wall Walk

Lift

EMOTM 10 Minutes of:

Hang Power Clean (2) + Push Press + Split Jerk

CASHOUT: 800m Run For Time

CROSSFIT

Strength

Seated Back Squat 3×1 @ 80%

Pause Back Squat (10s) 6×1 @ 60%

MetCon

Drop Ladder 10-1 For Time of:

OH Squats (Scaled: 55/75# Rx:75/115#)

Deficit Pushups

Tuck Jumps

CROSSFIT

Strength

Deadlift 4×2 @ 90%

Good Mornings 3×8 (WW)

Push Jerk 3×3

CASHOUT: 3 x 250m Row Sprint

CROSSFIT

MetCon

“Reverse Fifty”

For Time:

50 Double Unders

50 Burpees

50 Wall Ball Shots (W: 14/9 M: 20#/10′)

50 Back Extensions

50 Push Press (35/45#)

50 K2E

50 Walking Lunge Steps

50 KB Swings (1/1.5 Pood)

50 Jumping Pullups

50 Box Hops (20/24″)

CROSSFIT

Strength

Back Squat 4×2 @ 90%

*3 Box Hops After Each Set*

Strict Press 3×3

MetCon

Rx

4 Rounds For Time of:

25 Wall Balls (W: 14/9 M: 20#/10′)

2 Rope Climbs

Scaled

4 Rounds For Time of:

25 Wall Balls (W: 10/9 M: 14#/10′)

6 Pull-ups