CrossFit

Warm Up

2 Rounds
10 KB Deadlifts
10 KB Swings
10 Goblet Squats
then
2 Rounds
5 Scapular Pullups
3 Kipping Pullups
5 Banded Triceps Press Downs

 

Strength WOD

Thrusters
12 min to 2RM

WOD

AMRAP 12 min
3 Bar Muscle Ups*
10 Deadlifts (185/135)
10 Cal Row

*Bar M/U Sub:  6 Jumping Bar Muscle Ups –or- 4 Strict Pullups & 4 Strict Ring Dips per round

Intensity

Warm Up

400 m Run
Then 2 Rounds
10 Jumping Squats
5 Kick To Handstand or Attempts
5 Inchworms
10 Hollow Body Rocks

 

WOD 1

8 Min AMRAP
10 Lateral Ball Slams (30/20)
10 Pushups
10 V Ups

 

WOD 2

8 MIn AMRAP
5 HSPU (Pick challenging scaling)
40 Mountain Climbers
150 M Run

 

WOD 3

8 Min AMRAP
15 KB Swings (24/16)
50 Rope Jumps
10 DB Thrusters (30/20)