011817 – CrossFit

Warm-up
General Warm-up
Shoulder Mobility
Movement Prep

Strength
EMOM for 12 Minutes:
Odd: 5 Kipping Handstand Push-ups (sub 3 strict, scaled if needed)
Even: 7 Kipping Pull-ups (sub 5 strict, with bands if needed)

Pick a scaling option you can maintain for 12 mins

Conditioning
As Many Rounds as Possible in 10 Minutes:
10 Power Cleans (135/95)
10 Front Squats (135/95)
10 Push Presses (135/95)