CrossFit and Personal Training

• 2 Minutes bike or row

Then, 2 Rounds

• 10 Pushups
• 10 Dumbbell strict press (per arm)
• 30 single unders
• 15s Pec stretch per side

Bench Press

• Build Up to a 1 Rep Max Bench Press (12 mins)

then,

• Build to a max 3 rep deficit handstand pushup (max height)

• Double Unders -10 Double Unders
• Dumbbell Snatch – 6 Alternating
• Muscle Ups – 2 hips to rings, 2 muscle ups

WOD – 15 Minute AMRAP:

• 35 Double Unders
• 20 Alternating Dumbbell Snatches 
• 5 Muscle Ups (Perf: 5 foot elevated ring rows
  or 5 muscle up transitions)
  

For time :

• 100 hollow rocks