Crossfit veritas

Handstand practice for 12 minutes
L-sit practice for 12 minutes
Stretch for 12 minutes

3 rounds for time of:

7 strict muscle-ups (4 dips and 4 pull-ups = 1 MU)
50 squats
1,000-meter row

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

3 rounds for time of:

1,000-meter row
15 hip-back extensions (no momentum)
21 GHD sit-ups

5 rounds for time of:

21 back squats
1 legless rope climb, 15 ft. (3 strict pull-ups & 3 dips = 1 rope climb)

Men: 135 lb.
Women: 95 lb.

5 rounds for time of:

1-minute handstand hold
21 toes-to-bars

3 rounds for time of:

1,000-meter row
5 rounds of Cindy

1 round of Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Deadlift 1-1-1-1-1 reps

Run or row 5,000 m

Whichever sounds worse.

Option A
3 rounds for time of:
3 legless rope ascents, 15-ft. rope
5 strict handstand push-ups

Option B
5 rounds for time of:
4 leg-assisted rope ascents, 15-ft. rope
5 kipping handstand push-ups