Warm up
A .2 Rounds
20 second Cal Bike
20 Burpees
10 Pullups (any variation)
Strength
B. Hang Power Clean
5 sets of 3 @ 80% of 1 RM Clean and Jerk
Metcon
C. 50 Assault Bike Cal for time
Skill
D. Deficit Hand Stand Push-Up/Strict Hand Stand Push-Ups/Hand Stand Walk
Shogun CrossFit 