July 21

Hey crossfitters,

I am shadowing at Children's tomorrow, so I am going to hit this up early (probably around 9am). Anyone around is more than welcome to join in and tear this up. Otherwise, take a rest and do this tomorrow (which I am taking as a rest day).

Warm Up:
3 rounds
20 scap push-ups
10 squat-to-stand
10 push-ups
10 toy soldiers

Strength: Squat Cleans
5 x 2 (start at either 135 or 95lbs and build)

Skill: Kips or Butterfly Kips
Complete at least 30 solid reps (aim for unbroken sets if possible)

WOD:
21-15-9 Reps for time
115lb Push Jerk or Push Press
Kb Swing (70lb or 55lb)

Stretch and foam roll