CF

Warm-up:
3 Rounds
:30 HS Hold or Plank Hold
Row 250m
15 Empty Bar Push Press

Strength:
Power Clean to Push Jerk
5×5 Touch and Go
*go heavier than you did last time.

Metcon:
RX
For Time:
25 Handstand Push-Ups
50 Box Jump Overs 24/20″
75 Wallballs 20/14lbs
100 Double Unders

SCALED
For Time:
25 Push-Ups
50 Box Jump Overs 24/20″
75 Wallballs 20/14lbs
100 Double Unders or 200 single unders

Sidework (optional):

A. Gymnastics
Build to Max Deficit Kipping Handstand Push-Ups
Then
20 reps at 50% of Depth

B. Accessory
Hip Extensions
10×10
Rest as needed

CF LITE

Warm-up:
Same as class.

Strength:
EMOM 10 Mins:
5 DB Power Clean and Press

Metcon:
For Time:
25 Push-Ups
50 Box Jump Overs
75 Wallballs
200 single unders