5 one leg 20" box jumps each leg, 10 Handstands, 30 sec L-sit progression on parallettes, 5 dips, 10 Handstands, 5 KB bottoms up clean and press 35lb, 10 HPC with 2 45lb Dumbells
3 Rounds for time:
30 Lunges with 50lb Sandbag on back
10 Chest to Bar Pullups
10 Hang Power Clean 2 45lb Dumbells
Rd1 - 2:48, Rd2 - 2:55, Rd3 - 2:44
Still going easy on my back so I didn't want to do any heavy metcons or heavy lifting. This was a decent one. Could have gone a little heavier on the HPC. This is designed to be done with 1/2 your bodyweight but I didn't have 45lb dumbells. It was more taxing on my grip then I was expecting. Somehow this is the first time I've ever done C2B pullups. A little harder then I thought. Thats not good. They will definitely become a regular part of my CrossFit diet.
Cashout: 10 Handstands, 1 bar muscleup, 10 Parallettes Handstands, Bear Crawls