Crossfit

A) Baseline Testing week

1 set max reps of

1) strict pullups 2) strict ring dips 3) strict HSPU 4) strict toes to bar

*Rest as needed between movements. If cannot complete at least 5 reps of a movement, test a scaled version of the movement.

 B) 5 rounds of:

40 double unders

1 round of DT (12 deadlifts-9 hang power cleans-6 push jerks) (135/95lb)

Rest 90 seconds after each round

*Try to go unbroken on DT each round

*Optional challenge:

Start at Rx or Rx+ weight. If finish DT unbroken go up 5-10 pounds every 1-2 rounds.

Rx-Plus

155/105lb and 50 DU

Metcon Class 

A) For time:

75 db thrusters (35/25lb) or (40/30lb)

EMOM  20 mountain climbers

* So every minute including the first minute starts with a buy in of 20 total mountain climbers

Rest 5-10 minutes

B) 1500m row for time

EMOM 10 lateral hops over the rower.