Warm-up

5rnds not for time:

15 – ring dips
15 – BB good mornings

Strength

Back Squat

*ascending sets of 2
work up to a heavy double for today.

Metcon

  1. CrossFit Games Open 16.4

    13min AMRAP:
    55 – deadlifts  225/155
    55 – wallballs  20/14
    55 – calorie row
    55 – handstand push-ups

    https://www.youtube.com/watch?v=D5Zo3rDYYaM

  2. 7min AMRAP:

    3, 6, 9, 12… etc. reps of:
    pullups
    hr push ups

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