Single-dumbbell overhead squat 5-5-5-5-5 reps

Bench press 3-3-3-3-3 reps

5 attempts at a max set of double-unders

Tips: Most athletes can attempt this workout as prescribed. The dumbbell overhead squat will test flexibility and strength. Prioritize solid mechanics over heavy loading.

3 rounds for time of:
500-m row
50 sumo deadlift high pulls 75/55
25 pull-ups

Tips: Reduce the reps and loading so you can keep moving throughout all 3 rounds. Anticipate a few short breaks during each round of sumo deadlift high pulls and pull-ups, but aim for fewer than 3.

For time:
3-minute handstand hold
100 squats
25-meter bear crawl
100 squats
30 handstand push-ups

Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.

Tips: If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging.

Overhead squat 5-5-5-3-3-3-1-1-1 reps

Tips: Most athletes can complete this workout as prescribed. Newer athletes should start light and spend ample time drilling their overhead squat mechanics.

Dork “Modified”

4 rounds for time of:
60 double-unders
30 kettlebell swings 50/35
15 burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.  He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.  He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

Tips: Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Rest Day