4 rounds for time of:
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses
15 weighted pull-ups

Men: Use 2 50-lb. DBs for presses, 1 for pull-ups
Women: Use 2 35-lb. DBs for presses, 1 for pull-ups

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180511 Tips With Rory McKernan
• The Dumbell Press

Scaling
Reduce the static movements to something that can be done unbroken for at least the first round. The presses and pulls should be challenging. You may be able to complete them quickly in the early rounds, but they should be hard enough that they will need to be broken up in the later rounds.

Intermediate Option
4 rounds for time of:
45-second handstand hold
45-second static hang
15 dumbbell shoulder presses
15 strict pull-ups

Men: Use 2 40-lb. DBs for presses
Women: Use 2 30-lb. DBs for presses

Beginner Option
4 rounds for time of:
60-second bear crawl hold
60-second assisted static hang (toes on the ground)
10 dumbbell shoulder presses
10 ring rows

Men: Use 2 20-lb. DBs for presses
Women: Use 2 10-lb. DBs for presses

5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 36-in. box
Women: 30-in. box

Scroll for scaling options.
Post reps completed to comments.

Related:
• CrossFit WOD 180510 Tips With Rory McKernan

Scaling
Pick a box height that is challenging but doesn’t hinder you from continuing to move as you fatigue. Each 2-minute working period should be done at a quick pace so you can avoid resting until the interval is over.

Intermediate Option
5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 30-in. box
Women: 24-in. box

Beginner Option
4 rounds for reps of:
2 minutes of burpee box step-ups
Rest 1 minute

Men: 15-in. box
Women: 12-in. box

Warm up
3 rounds
5 pull ups
10 push ups
15 squats
20 walking lunges

Snatch EMOM
0-1 Minute 10 power position power snatch
1-2 Minute 10 Hang position power snatch
2-3 Minute 8 from the shin with OHS
3-4 Minutes 6 full snatches, you can add weight at this point if you want
Then 10 Minutes EMOM of
3 touch and go snatches, try to add weight as you are going

WOD

For time:
3 rounds of:
5 bar muscle-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
5 bar muscle-ups
5 cleans

Men: 155 lb.
Women: 105 lb.

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180508 Tips With Rory McKernan
• The Kipping Bar Muscle-Up

Scaling
This workout is three back-to-back-to-back couplets, each broken into small sets of reps. Reduce the load and modify the movements so that each set can be performed unbroken.

Intermediate Option
For time:
3 rounds of:
10 chest-to-bar pull-ups
5 snatches
Then, 3 rounds of:
15 deadlifts
30 squats
Then, 3 rounds of:
10 chest-to-bar pull-ups
5 cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
For time:
3 rounds of:
5 jumping pull-ups
5 snatches
Then, 3 rounds of:
10 deadlifts
15 squats
Then, 3 rounds of:
5 jumping pull-ups
5 cleans

Men: 65 lb.
Women: 45 lb.