CrossFit WOD, June 22, 2023

10 min AMRAP
30 single unders (focus arms close to the body and movement in wrists)
10-second Handstand Hold
10 Single Arm Dumbbell Shoulder Press
3 Light Deadlifts

4 rounds:
10 Deficit Pushups
10 Ring Row
10 Single Arm DB Skull Crusher @ moderate weight RPE 7
10 Single DB Double Head Curl @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dips
10 Landmine Windmills (each side)
15 sec hollow hold
10m Isolateral DB Farmers Carry (left)
10m Isolateral DB Farmers Carry (right)

Teams of 2
300 Double Unders
60 Handstand Push Ups
30 Power Cleans (185/125)
60 Handstand Push Ups
300 Double Unders
(KG conv: PC 83/56)

Break up as needed
Time Cap 25mins

2 Clean and jerk @ 5/10 RPE
2 Clean and jerk @ 6/10 RPE
1 Clean and jerk @ 6.5/10 RPE
1 Clean and jerk @ 7/10 RPE
1 Clean and jerk @ 7.5/10 RPE
1 Clean and jerk @ 8/10 RPE
1 Clean and jerk @ 8.5/10 RPE
1 Clean and jerk @ 9/10 RPE
1 Clean and jerk @ 9.5/10 RPE
1 Clean and jerk @ 10/10 RPE