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DL and OH

21-15-9

Deadlift (185/115)

Overhead Squat (95/65)

Explosive then Controlled

4 Rounds for time:

10 Chest to Bar Pull-ups

10 Clapping Pull-ups

20 Pull-ups

20 Push-ups

Front Squat

10-1 Front Squats (3/4 Bodyweight)

Perform 15 Lateral Jumps between each round

Clean n' Pull

Seven Rounds for time:

10 Medicine Ball Cleans (20/14)

10 Pull-ups

  

Muscle up if you can

4 Rounds of:

5 Muscle-ups

15 Dead-lifts (225/165)

30 Walking Lunge Steps

Three Rep Shoulder Press

Shoulder Press

3-3-3-3-3-3-3

Handstand Hold

25 Back Squats (135/95)

1 Minute Handstand Hold

20 Back Squats 

1 Minute Handstand Hold

15 Back Squats 

1 Minute Handstand Hold

10 Back Squats 

1 Minute Handstand Hold

5 Back Squats 

1 Minute Handstand Hold

Saturday in the Parkour

AMRAP in 12 minutes:

40' Handstand Walk

2 Muscle-ups

3 Glide Kips

4 Inverted Burpees

5 Lazy Vaults

CrossFit Babes

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