1) 3 rounds not for time: 8 kipping hand stand push ups 30 sec ring L sit 4 muscle ups (efficiency) 2) CrossFit Open WOD 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75/55lbs) 3) Rest 5 min then complete as many reps of strict pull ups as possible in 2 Read more »

1) On the minute for 10 min complete: 3 power cleans (75 - 80% 1RM) 5 box jumps (30/24") 2) Pause Front Squat: 4 sets x 3 reps Rest 3 min between sets In the bottom of the squat, pause for 4 sec 3) 3 rounds not for time: 20 x GHD sit ups 3 turkish get ups Read more »

Complete as many rounds as possible in 15 minutes of: 3 x power snatch (135/85 lb) 6 x hand stand push ups 9 x chest to bar pull ups Read more »

1) On the minute for 6 rounds complete: 4 deadlift (345/205lb) 8 ring dips 2) On the minute for 6 min complete: 1 snatch (squat) + 5 overhead squats (Do 1 squat snatch and immediatly do 5 squats. The first snatch counts as 1 squat) 3) 3 rounds for time: 20 front squats (95/65lbs) 20 burpee box jump Read more »

Rest and mobilize Read more »