Happy Birthday Mark Dirks!

CrossFit

Skill Work
HS Walk Skill
EMOM 2 Minutes
:30 HS Hold, shift weight from one hand to the other

EMOM 2 Minutes
:20 Shoulder Taps

EMOM 2 Minutes
5-10′ HS Walk to Wall

or, for proficient athletes:

10′ Shuttle (5′ out and back)
20′ Shuttle (10′ out and back)
30′ Shuttle (15′ out and back)
40′ Shuttle (20′ out and back)
50’ Shuttle (25’ out and back)

Stimulus: Technique
Rest: As little as needed

WOD
5 Rounds
20/14 Calorie AAB
40′ Handstand Walk
5 Deadlifts @ 70-75% 1RM
Rest 3:00

Feel: Gas
Pacing: Reach

Bootcamp

4 x 4 Min AMRAP
10/8 Cals Machine
6 Russian KBS
4 Hanging Knee Raises
2 Handstand Push ups/Push Ups

– 1 Min Rest Between Rounds –

Barbell

Back Squats
3×3 @75%
3×2 @85%
3×1 @85+%