WOD

5 Rounds of

5 DB deadlift
5 DB squat clean
5 DB push press
5 DB squats

*Increase the load each round. Rest as necessary between rounds.
**Each round to be completed unbroken. Score is weights used.

**Courtesy of CrossFit, Inc.

Strength/Skills/Gym Nasty

1) Push Press 3-3-3
2a) 3x3 Weighted pull ups
2b) 3x1 minute plank hold (weighted if you can hold longer than 1 min)
2c) 3x ME UB Strict handstand push ups + kipping hspu (max time handstand holds if you are not able to do hspu)
2d) 3x ME UB Muscle Ups (3 ring progressions if you do not have MU)

Power/Skill/Sport

Handstand Practice

WOD
For Time:
10-8-6-4-2
Power Clean (165/115)
2-4-6-8-10
Handstand Push ups (regionals standards)

Fe Gamers
1) 5x1 1 Power Clean + 1 Hang Clean @ 75%
2) Every 45 seconds for 6:45 (10 reps) - 1 clean @ 70%

Strength

Overhead Squat
3-3-3

WOD
"Nancy"
5 RFT
400 m Run
15 Overhead Squats (95/65)

Fe Gamers
1) 5 x 1 Power Snatch + 1 Hang Squat Snatch @ 80%
*Rest 60 seconds between
2) Every 30 Seconds for 4:30 (10 reps) - 1 Snatch @ 75%
3) Overhead Squat above
4) WOD

WOD

Find you Back Squat 1 RM