Crossfit

A) Gymnastic Skills Practice

Choose rep scheme based on ability:

(10-8-6-4-2) or  (12-10-8-6-4) or (14-12-10-8-6) or (16-14-12-10-8)

kipping/butterfly pullups

*After each set 30 second handstand hold

*Then rest 30-60 seconds

B) 6 minute AMRAP:

30 double unders-2 power cleans (135/95lb)-30 double unders-4 power cleans-30 double unders-6 power cleans, etc etc. (ascending by 2 reps on cleans each round)

Rest 3 minutes

C) Same AMRAP w/ push press (115/75lb) instead of power cleans

*If no double unders sub 40 single unders, or practice double under for 20 seconds

Rx-Plus

A) freestanding handstand hold and chest to bar pullups B) 155/105lb and 135/95lb

Metcon Class 

A) 21-15-9

calorie assault bike-box jump-air squat

Rest 5 minutes

B) 10 down to 1 of

strict toes to bar-pushup-db deadlift (70/50lb)