Crossfit

A) 12 minute alternating EMOM:

1) 50ft handstand walk or handstand walk practice

2) 10-15 kipping toes to bar

3) rest

B) Every 3 minutes for 15 minutes:

50 double unders

10 front rack lunges (115/75lb)

5 double kb clean and jerks (44/26lb) or (53/35lb)

10 sec double kb overhead hold

*If needed scale # of double unders if not getting at least a minute rest. *Double kb clean and jerks are from a swing not the ground

*Scale double kb overhead hold to front rack hold if needed.

Rx-Plus

135/95lb or 155/105lb