Crossfit

A) 12 min EMOM:
1) 4-8 false grip pullups or 2-4 strict ring MU
2) 30 second handstand hold/50 ft HS walk or practice
3) rest
B) Every 3 minutes for 5 rounds:
10/8 cal bike erg
8 db power clean (50/35lb)
6 db front squats
6 burpees over db
*Scale reps or weight if not getting at least a minute rest

WOD Notes

For todays metcon we are training short high intensity intervals. The goal is to get the bike done fast and then go unbroken on the db and fast through the burpees. Stay low on the burpees to get them done quickly. If the weight is to heavy to go unbroken on the dbs, then scale to a lighter weight like 35/25lb. Try to stay within 5 seconds of your fastest time on every round.