Expeditions:

Skill:

• Handstand Balance practice for 10 minutes

Workout:

5 Minute AMRAP with a barbell loaded to 70% of bodyweight:

• 10 Deadlifts
• 4 Power Cleans
• 2 Jerks

Post rounds and reps completed to comments.

Expeditions:

Strength:

• Establish a 1RM Back Squat
• Then, 5×5 Good Mornings at 55/25 lbs

Workout:

Complete 3 Rounds, for maximum intensity:

• Row for 30 Seconds
• 20m Forward/Backwards Shuttle (10m F/10m B) for 30 Seconds
• 1 Minute of Rest

Post 1RM Back Squat to comments and experience for WOD.

Rest day!

Expeditions:

21-15-9 in 8 Minutes or less:

• Ring Dips
• Walking Lunge (per leg) with 45/25 lbs overhead
• Box Jumps @ 24/20″

Post time to complete to comments.

Expeditions:

Workout:

5 Rounds for time of:

• 10 Power Cleans @ 135/95 lbs
• 15 Wall Ball Shots @ 20/14 lbs

Post time to complete to comments.  From CrossFit.com on 2012.05.17

Expeditions:

3 Rounds for time of:

• 800m Run
• 20 Russian Kettlebell Swings @ 1.5/1 Pood
• 20 Pull Ups

Post time to complete to comments.

Expeditions:

Workout:

• Overhead Squat 3-3-3-3-3

Dessert (optional):

3 Rounds or 5 Minute AMRAP, whichever is less:

• 20m Handstand Walk
• 8 Back Extensions
• 4 Tire Flips

Post loads for Overhead Squat to comments.