CrossFit WOD:

Skill: Handstand pushups (progression/Deficit/on rings) & kipping HSPU

Metcon: For time

21-15-9 

Boxjump over 60/50

RHSPU

 

By ability:

1. Pushup
2. Pike press
3. Mod HSPU
4. HSPU
5. DHSPU

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Strength & Accessory WOD:

Strength/Skill: Power Clean Practice
MetCon: For time

Ascending Ladder 1-1, 2-2…10-10
Power Clean (By ability ½ BW/ ¾ BW)
Strict Pull ups (Use bands if needed)

(20min time cap)

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Endurance W.O.D:

Partner WOD For time:

50 ring dip

50 pullup (if done yesterday, modify to back extensions|)

50 burpees

50 thruster 40/25

50 OHL 10/5

50 T2B

50 DU

 

P-1 Works

P-2 KB suitcase hold (24/16)