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Strength: 1RM Clean, Three attempts only, hip-line must pass below knee-line.

WOD: Strength Test: 1RM Shoulder Press, CrossFit Total rules apply, Three attempts only, No movement of the feet, elbows must lock simultaneously.

Strength: Weighted pushups 3x5 (use plates, people, etc.

Great article; give it a quick read! EVENTS: Come to our pull-up clinic on Tuesday at 630pm.

Skill: Ring pushups (with external rotation) - 3x10 Strength: 2 x max reps double kb push presses (55/35) WOD: Box squats - 3-3-3-3-3-3-3-3 *Increase load 5-10#s each time.

Skill: Ring pushups (with external rotation) - 3x10 Strength: Ladies three sets of max rep ring push-ups NO KNEES! Men Three sets of max ring push-ups.