Warm up: CrossFit Warmup x 2-3“Thunderstruck” … every time you hear “Thunder”, do a burpee!

Pre-mobility: lat stretch with band, crossover with band

Health and Fitness
A. Three sets of:

A1. Pull-Ups x 6-8 reps , Rest 60 seconds

A2. 1/2 TGU x 8 reps each arm, Rest 60 seconds

A3. Double-Under Practice x 60 seconds, Rest 60 seconds
B. 12min AMRAP:

10 Wall Ball

200m Sprint

 

Classic:
A. Three sets of:

60 seconds of Max Reps Strict Supinated-Grip Pull-Ups

Rest 60 seconds

60 seconds of Hollow Hold or Rocks

Rest 60 seconds

60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold

Rest 60 seconds
B. 12min AMRAP:

10 Wall Ball (20/14, 10/9ft)

200m Sprint

 

D. Mobility = calf stretch, hurdler stretch