CrossFit and Personal Training

6 minutes quality

• 10 scap pullups
• 10s handstand hold (or 3 kick up attempts)
• 10 samson stretch
• 10s static hold in the rings

• 6X2 Weighted Pullups

superset with

• Max strict handstand pushups (now you know how important working on them is )

(no kipping) Z press as sub

• take 5 minutes to build up to working weight clean

WOD

12-9-6-6-9-12

• Power Clean at (50%, 70% or 75%) of your 1RM clean
• Ring Dips