CrossFit and Personal Training

2 rounds

• 10m bear crawl
• 10 single arm KB swings per arm
• 10 KB strict press per arm
• 20S handstand hold

Every Minute on the Minute for 10 Minutes:

• 1) 6 kipping handstand pushups (Rx+: 5m handstand walk + 1 Ring Muscle Up + 5m handstand walk)
• 2) 5 unbroken toes to bar (Rx+: 5 Strict toes to bar)

• Hang Power Cleans – 5 with empty bar – 5 with half working weight
• Handstand Pushups – 5 handstand pushups
• Front Squats – 5 with empty bar – 5 with half working weight
• Toes to Bar – 5 beat swings – 5 Toes to bar
• Shoulder to Overhead 5 with empty bar – 5 with half working weight

WOD:

• 15/10 Bar Muscle Ups (Perf: jumping bar muscle ups OR 30 RIng Rows)
• 30 Hang Power Clean (95/65, 135/95, 155/105)
• 30 Handstand pushups
• 30 Front Squats 
• 30 Toes to bar
• 30 Shoulder to overhead 

Alternating Every Minute On the Minute for 10 Minutes:

• Minute 1: 3 DBall Over Shoulder
• Minute 2: 15m Farmers Carry