Front squat
Esim. 6-7 x 2 @60-90%

4x4 @ 85%

Grab your foam roll and lacrosse ball (or any other ball you have around) and head to here:
http://blog.wodconnect.com/post/103116309432/crossfit-mobility-basics-1-4-upper-back

Spend four minutes with the foam roll and then three minutes each side with the lacrosse ball. So ten minutes combined, but if you feel like it - double it.

10 min skill work: Handstands/HSPU/Handstand walks

Back Squats 4x5
5@75%
5@80%
5@85%
5@90%

10min AMRAP
10 Ring Dips
12 Box Jumps
15 Situps

rest 2min

10min AMRAP
4 Bar Muscle Up
6 Handstand Pushups
8 Pistols

5 Rounds each of:
21 x Wall Ball @ 6/10kg
15/12 x Calorie Row
9 x Kipping Toes To Bar

• Alternate partner each round, but resting partner holds a plank during the row portion.

Spend 15 minutes working on your wrists and forearms:

find 1 rep max

3 Rounds For Time:

16 Deadlift, 125/80 kg
16 Hang Power Clean, 85/52,5 kg
16 Push Press, 61/38kg
Run 800 m

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Yes, the weights are correct, this is heavy. Scale as needed.