CrossFit

Warm Up

3 Rounds
5 Kick to Handstand with a HSPU (partial ROM is ok)
10 Air Squats
150 m Row
Then
2 Rounds
7 Ring Rows
3 German Cleans (45/35) (2 sec. pauses)

 

Strength WOD

12 min to complete
3×10 GHD Hip Extensions
5 Rope Climbs
20 Handstand Pushups

Partition as needed. Use challenging scaling for HSPU
Folks who can do full ROM HSPU can practice kipping today if desired

 

WOD

AMRAP 20 min
400 m Run
5 Deadlifts
3 Cleans
3 Front Squats
1 Racked Lunge per leg

 

RX: 155/115

ADV: 135/95

INT: 115/75

BEG: 95/65

Cleans are from cleared position. Position 1 does a P1 Power Clean

Intensity

Warm Up

3 Rounds
150 M Run
7 Kip Swings (To Weightless)
10 Shoulder Taps
10 Russian Swings

 

WOD

For Time

1500 M Row
100 Air Squats
50 Kipping Pullups
50 Offset Plyo Pushups (25 per side)
50 Ball Over Shoulder (40/30)
400 M Run