CrossFit
STRENGTH:
3x ME strict handstand push ups (1 minute rest between sets)
If unable to perform strict handstand push ups then scale as follows (1) ME kipping handstand push ups (2) ME unlock elbow, descend as low as possible, push up and lock out (3) ME handstand holds (4) box handstand push ups.
WOD:
6 rounds for time of,
12 Deficit push ups (45# plate)
15 Kettle Bell Swings (53/35)
18 V-ups
OLY
With barbell only
(3×3) Jerk Balance
(3×3) On Toe Jerk Unders
(2×3) Tall Cleans
Then @ 50% 1RM
(2×3) Power Clean from mid-thigh + Split Jerk
(2×3) Power Clean from launch (above knee) + Split Jerk
(2×3) Power Clean from ground + 2 Front Squats + Split Jerk
Then @ 75% 1RM
(3×3) 1st pull from ground with 2 second pause above knee
(1×3) 2nd pull (shrug) from ground
(1×3) Clean High Pull from ground
(2×3) Full Squat Clean & Jerk from ground