Crossfit

A) Gymnastics skill practice :

5×5-15 kipping or strict dips. Between rounds 20 second L-sit hang

B) 5 minute barbell cycling EMOM:

1) 6 hang squat cleans + 2 push jerks

2) 5 hang squat cleans + 3 push jerks

3) 4 hang squat cleans + 4 push jerks

4) 3 hang squat cleans + 5 push jerks

5) 2 hang squat cleans + 6 push jerks

(135-185lb/95-135lb)

C) Coaches choice accessory work

Metcon Class 

A) 16 minute alternating EMOM:

1) 18 OH plate lunges 2) 16/12 calorie row 3) 15 burpees 4) 50 double unders

B) Accumulate 3-4 rounds for quality:

10 strict toes to bar-20 side steps w/sling shot -20 db seesaw presses (10/side)