Front squat 6x3, building

Tempo-3 seconds down, 3 seconds in the bottom, explode up

 

Then

 

5 rounds

10 power cleans 135/95

10 burpees

L1- 95/65

L3- GO FAST!

Comp/strength HW

Bench press 3x10, across

3xME ring dips

 

AMRAP 8 min

3 muscle ups

40 yd sled push 90/45

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource