50 Double Unders (subbed for 18 box jumps)
15 knees to elbows
12 push-ups
9 ring dips
6 reverse burpees

5 rounds

Work up to 1RM

Recovery & Skills Day:

40 minutes of Foam Rolling

20 minutes of working on Crossfit Skills
Kipping
Hand Stand Push ups
Muscle Ups
Double Unders
or
5-4-3-2-1 Dead lifts and Hand Stand push ups

Scaling back a bit this week as I have my level 1 cert this weekend. So today just hit a couple of heavy deadlifts and then:

20 seconds max deadlifts - 10
10 second rest
20 seconds max box jumps - 12
10 second rest
20 seconds max deadlifts - 7
10 second rest
20 seconds max box jumps - 10
10 second rest
20 seconds max deadlifts - 7
10 second rest
20 seconds max box jumps - 10
10 second rest
20 seconds max deadlifts - 7
10 second rest
20 seconds max box jumps - 10

5 rounds of 3 reps

1: 95
2: 115
3: 135
4: 140
5: 145 (fail)

Just a little deadlift work:

5 rounds:

3 reps of: 225
3 reps of: 275
3 reps of: 275
1 rep of: 315
1 rep of: 315

95 lbs all the way around. Just kept it smooth.

For time:

25 DU
20 TTB
800M Row
30 HSPU (had some wall time but did knee ups)
800M Row
25 DU

Muscle up progressions and HSPU

WOD

3min AMRAP Push ups - Hand release on toes - 59
3min AMRAP Sit ups - feet together, touch ground behind head and in front - 63

1 hour of basketball
30 mins of mobility