Power Clean 3-3-3

OR

Max Effort Turkish Get Up

Then 4T:

150 Wall Ball Shots 20/14

Here is a great wall ball demo courtesy of CF Santa Cruz.  Watch the first minute to figure out which incorrect form you might be using.

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Coach Glenn of Alchemy CrossFit in Hamilton Ontario shows you how to perform a Turkish Get Up with proper technique.

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4R4D

Row 5 Minutes

Rest 3 Minutes

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Back Squat 5-5-3-3

OR

Max Consecutive Pistols

Then 21-18-15-12-9-6-3 of:

Pull Ups

Box Jumps

Bootcamp class doing a modified 31Heros

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Bench Press 5-5-5

OR

Max Rep Ring Dips X 3

Then 21-18-15-12-9-6-3 of:

Sumo Deadlift High Pull 75/53

Push Press 75/53

Coach rowing at the Throwdown

3 Attempts at Each Lift to Reach a 1 Rep Max

Snatch

Clean & Jerk

Josh T. at the Throwdown