Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. "Dos Nutts"

20 Handstand push-ups 30 Deadlifts 50 Box jumps 100 Pull-ups 200 Wallball shots, 20 pounds, 10' 400 Double-unders Row 1000m

Teams of two, for time. Teams divide the work evenly.

Competitors: HSPU to Abmat between 45/25lbs plates, deadlifts @ 250/175lbs, 30/24" box

CrossFitters: HSPU to one Abmat, deadlifts @ 225/150lbs, 24/20" box

Novices: 3 rounds not for time of 10 deadlifts, 10 box jumps, 10 pull-ups, 10 wallballs, 5 min double-unders practice.

Have fun!