Crossfit

A) 12 minute EMOM:
1) 3-6 kipping ring MU
2) 5 tempo strict HSPU (3 seconds down, fast up)
*HSPU scaling options: 1) kick up to handstand, 3 second negative to headstand, kick down. 2) or same tempo on a box HSPU
3) 20-30 second static hold of choice
B) Workout 18.1
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks (5/side)(50/35lb db)
14-calorie row

WOD Notes

Today we are revisiting an open workout from 2018. This is a long AMRAP but the movements are relatively light and simple so the intention is to try and never stop moving throughout the 20 minutes. If you are efficient at toes to bar and can handle the db weight, the difference will be made on the rower.

Metcon Class

10 rounds:

Run 200m
10 box jump overs
10 pushups
10 russian kb swings (53/35lb)
30 double unders
Rest 1 minute after every round
*40 minute time cap