Crossfit

A) For time:

200m staggered OH/Front rack kb carry

Run 1 mile

30 double kb clean and jerks (44-53lb/26-35lb)

*20 minute time cap *Scale to dbs if needed

*For staggered carry, one kb is in front rack and one kb is locked out overhead. Switch kb in front rack/overhead as desired

*Double kb clean and jerks start from a swing, not the ground

*If subbing dbs, do clean and jerks from the ground

B) For quality accumulate

50 deficit pushups

100 weighted russian twists

3 minute handstand hold

in whatever reps and sets as desired.