http://library.crossfit.com/free/pdf/CFJ_Heat_Starr5.pdf

Complete the following

20-15-10

Pull-up

Pushups

Dips

Rest 5 minutes

Repeat

Ten rounds for load and time of:

1 Clean and Jerk

5 Pull-ups

10 Push-ups

15 Squats

Power clean

Run

Swim

Row

Bike

Double-unders

Sit-ups

Pull-up

Dips

Clean and Jerk

Pull-ups

Push-ups

Squats

15 minutes of:

5 GHD sit-ups

7 Back extensions

95 pound Overhead squat, 9 reps

Donny

21-15-9-9-15-21 reps for time of:

225 pound Deadlift

Burpee

Dobogai

Seven rounds for time of:

8 Muscle-ups

25 yard Farmer carry, 50 pound dumbbells

https://journal.crossfit.com/article/l1-ghd-wilson-2

Falkel

25 minutes of:

8 Handstand push-ups

8 Box jump, 30 inch box

15 foot Rope climb, 1 ascent