Bench press  

6x3 building to a moderate 3

Complete 6 reps of scaption and Victory after each working set on bench



3 rounds

5 muscle up (ring or bar) 

10 front squats 135/95

20 box jumps 24/20


Comp HW

Ring dips 5x 3 weighted+ 3 body weight  

last set is ME body weight  

IRON SCAP Protocol on crossover symmetry  


CrossFit Journal: The Performance-Based Lifestyle Resource