Our way of saying thank you. CrossFit Games Gold Tickets

Weekly Warmup
:30 work/:30 rest on the Assault Bike or rower for 5 mins - Alternate with a partner
3x10 Ring Rows (try to do these with a false grip)
3x10 Behind the neck press, bare bar
Accumulate 4 mins in the bottom of a squat

Strength
Back Rack Lunge
5x10 Each Leg

WOD
10 min AMRAP
30 Double Unders
6 Chest to Bar Pullups
6 HSPU (Strict if you can)
6 Chest to Bar Pullups
6 HSPU

REC
5 rounds - 10 Parallette Pass Throughs followed by 1 minute plank hold