Buy-in: Dislocates and rotational dislocates + Practice handstand holds + Practice forward rolls, either from a handstand or from standing
Deadlift & Press according to your matrix
Cash out: Power clean 3-3-3 + Front squat 5-5-5
Hang squat clean 3-3-3-3-3 reps.
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Hang squat clean 3-3-3-3-3-3-3 reps
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Or your other option is to catch another crossfitter eating out of zone proportions and snap a photo and send it to me to tell on them!!
Power clean 3-3-3-3-3 reps
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The dynamic duo
Power Clean 3-3-3-2-2-2-2 reps
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Will doing inverted burpees
