Warmup
4 Rounds
10 Push Ups
10 Cal Row
15 double unders or attempts.

Review Handstand Holds and walk. Try to get upside down today if you can. You will have 20 Minutes at the end of class to work on any skill or strength you want. We want max effort on this wod so there is no strength today. Quick note.. the wod is not the time to practice double unders if you dont have them. scale so you can keep moving the entire tim.

AGOQ Workout 3

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

Men: 20-lb. ball to a 10-ft. target
Women: 14-lb. ball to a 9-ft. target

Scroll for scaling options.
Post rounds completed to comments.

Related:
• CrossFit WOD 180421 Tips With Pat Sherwood
• The Handstand Walk

Scaling
This AMRAP contains a large volume of jumping rope mixed with mid-volume sets of a variety of exercises. Ideally, each set with the jump rope can be completed unbroken. Reduce the reps and modify the other movements so you can finish each set without too much resting and keep moving for the entire 20 minutes.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders

Men: 14-lb. ball to a 10-ft. target
Women: 10-lb. ball to a 9-ft. target

Beginner Option
Complete as many rounds as possible in 20 minutes of:
25 squats
25 single-unders
25-ft. bear crawl
25 single-unders
25-cal. row
25 single-unders
25-ft. bear crawl
25 single-unders

AGOQ Workout 2

4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans

Men: 245 lb.
Women: 170 lb.

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180420 Tips With Pat Sherwood
• The Chest-to-Bar Pull-Up
• The Power Clean

Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.

Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans

Men: 155 lb.
Women: 105 lb.

Beginner Option
4 rounds for time of:
15 ring rows
5 cleans

Men: 95 lb.
Women: 65 lb.

Session 4 of squats and Milk. Add 5 pounds onto your last successful 20 reps. If you missed, retry the weight
Warm Up
5 Minutes row
30 Airs quats. Perfect air squats against the wall. Grab and empty bar and do 10 sets of 10 empty bar squats
Then 2 or 3 sets of 7-10 building up to your 20 rep weight
Put your 20 rep weight on and go for it,
Wod starts at :30 after, complete your squats before then

Wod
Complete as many rounds as possible in 25 minutes of:
20 push-ups
30 sit-ups
40-cal. row

Scroll for scaling options.
Post rounds completed to comments.

Related:
• CrossFit WOD 180418 Tips With Tyson Oldroyd
• The Push-Up
• The Sit-Up

Scaling
Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
10 push-ups
20 sit-ups
30-cal. row

Beginner Option
Complete as many rounds as possible in 20 minutes of:
10 knee push-ups
15 sit-ups
20-cal. row