Swing a Burpee

WU
CFWU 2x10
Skill
100 DU Attempts count!
WOD
Swing a Burpee
10 rounds AQAP
10 KBS @1.5/1
Burpees
PWOD
8 rounds
30 Sec
Sprint length of gym to wall and back. Rest for remainder of 30 sec period

Double Deadlift

WU
Athletes Choice
Skill
Work on handstand walk
5 min
WOD
Double Deadlift
100 FL @100/70
100 DU
PWOD
STRETCH AND ROLL YOUR BACK

Sit and Swing

WU
2x10 CFWU
Strength
Work to max OHS
10 Min
WOD
Sit and Swing
40, 30, 20, 10
Abmat Wallball Situps 20/14
Kettlebell Swings 1.5/1
PWOD
Slow row 500m

Dead Push

WU
3x10 CFWU T2B instead of pullups
Strength
3x Max dead hang pullups 1 min rest between sets
WOD
Row 2000m @70% effort
Dead Push
EMOM 7 min
4 DL @ 225/155
5 Pushups
Bar Jump Over remaining time
PWOD
Stretch

The Loch Ness

(Courtesy CrossFit New England)
WU
Athletes Choice 10 min
Strength/Skill
Work to heavy C&J
WOD
The Loch Ness
Teams of 2
AMRAP 15 min
One team member completes a full round while the other rests
5 Snatches @95/65
10 Wallballs @ 20/14
If you are by yourself rest for the amount of time it took to do the round. If you have three athletes, 2 work while 1 rests then switch.
PWOD
Stretch

The Thirties

WU
Inchworm length of gym
Crab walk length of gym
20 Abmat situps
20 Pushups
Strength
EMOM 7 MIN
3 FS @ 80%
WOD
The Thirties
1 round AQAP
30 each
30 Burpee BJ 30/24
30 OHS 95/65
30 Cal Row
30 PP 95/65
30 DU
PWOD
Stretch