Jack and Jackie finishing up Murph, Derek pacing them.

Crossfit:

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B Warmup:

3 rounds of:

10 supermans

10 hallow rocks

10 planks, alternating forearm to plank, (push-up position)

Workout warmup:

10 min EMOM of

25 DU's

10 DB snatches

Workout:

3 Rounds:
5 Strict Handstand Pushups, no kipping. Mod, use bumpers + ab mat if you can't do from the ground. If you can't stand on your hands, do 15 perfect pushups.
5 Strict Pull-Ups (use alternate grip), Mod use bands but no kipping

10 Dumbbell Strict Presses, single arm 5 each arm 50/35.

10 DB Bent Over Rows (each arm) on box jump. 50/35

50 DU's

Sub KB's if we get short on DB's 24/16kg's

O lift:

Snatch

10 rounds on the 90 sec. 1 hang squat snatch+ 1 squat snatch from the ground+ 1 snatch bal.

Skill:

5 rounds of:

10 alternating pistols

12 GHD situps