30 Minute EMOM:
5 Pull-ups
10 Push-ups
15 Squats
*Partners alternate minutes of work

Handstand/Shoulder Strength Work:
See video: Walk 4 circles around the bench in each direction (8 total), resting approx 30 seconds between circles.

As many reps as possible in 2 Minutes of:
Calorie Row
*Rest 1 minute
As many reps as possible in 2 Minutes of:
Sit-ups
*Rest 1 minute
As many reps as possible in 2 Minutes of:
Handstand Push-ups
*Rest 1 minute
As many reps as possible in 2 Minutes of:
Ball Slams (30/20)
*Rest 1 minute
As many reps as possible in 2 Minutes of:
Double Unders

“Morrison”
50-40-30-20-10
Wall Ball Shots (20/14)
Box Jumps (24/20)
Kb Swings (50/35)

Depth Jump Complex
Spend 10 minutes working on the quick rebound jump from one box to the next. Work on going from lower to higher and higher to lower.

20 Minute AMRAP:
10 Alternating Db Snatch (40/30)
15 Calorie Row
20 Box Jumps (24/20)
25 Sit-ups
30 Double Unders

Open 15.2
From 0:00-3:00
2 Rounds of:
10 OH Squats (95/65)
10 Chest to Bar Pull-ups
From 3:00-6:00
2 Rounds of:
12 OH Squats (95/65)
12 Chest to Bar Pull-ups
From 6:00-9:00
2 Rounds of:
14 OH Squats (95/65)
14 Chest to Bar Pull-ups
*Etc, following same pattern until you fail to complete both rounds
(See games.crossfit.com for the scaled versions.)

Back Squat 
5×5 @ 60-70% of 1RM
Bench Press
5×5 @ 60-70% of 1RM
Bent-Over Row
5×5 @ 60-70% of 1RM

Core Superset:
Alternate between:
Barbell Roll-outs 3 x10
Barbell Glute Bridges 3 x 10

Take 15 minutes to establish a heavy complex of: 1 Power Clean + 1 Split Jerk

“Jackie”
Complete for Time:
1000 meter Row
50 Thrusters (45/35)
30 Pull-ups

Run an aerobic mile for a warm-up

“B-1 Australian Hero WOD”
Complete 3 Rounds for Time:
400 meter Run
21 Kb Swings (50/35)
15 Knees to Elbows
9 Ring Dips

“Small”
Complete 3 Rounds for Time:
1000 meter Row
50 Burpees
50 Box Jumps (24/20)
800 meter Run
*Can be done with a partner, splitting the work