Warm Up: 2min double unders, 2 minute row(partner if needed for row), 10x hydrants, scorpions, ironcross. Prayer squat, Cossack stretch. 5 pushups, lift hands from ground.
Buy in:50 Burpees for time
WOD:
Backsquat 3rm
then
WOD 5 from CrossFit Games
7 rounds:
3 Cleans 205/135
4 HSPU
(this was originally RING HSPUs for men and a 12minute cap!)
All workouts will be scaled to your individual fitness level.
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