Skill: handstand walk and ring muscle ups 3 rounds for time: 50′ handstand walk or 100′ bear crawl  60 double unders 7 muscle ups 

EMOM x 10 Even mins: 6 deadlifts 225/155 Odd mins: 12 bar facing burpees  Rest 3:00, then; Amrap x 8 5 power cleans 135/95 10 wall balls 20/14

Emom x 10 8 shoulder press 95/65 8 toes to bar  For time: 40-30-20-10 American kbs’s 53/35 HRPU’s 

Back squats 3×8 75% 8 rounds of tabata: Back squats 95/65 Rest 3:00, then; 3 rounds for time: 400m run 15- box jump overs 24/20 25- v-ups

3 Sons CrossFit Workout November 8th 2017 30 Cal Assault bike cash in 3 Rounds of 10 Shoulder to Overheads 10 Chest to Bar Pull-ups 30 Cal Assault bike cash out