Strength

Overhead Squat

8x1 build to heavy single  

 

Partner WOD

choose one

16 min AMRAP  

20 deadlifts 255/165

1 muscle up

7 ring dips  

or

20 deadlifts 185/135

17 push ups  

17 box jumps 24/20

split up reps how ever you like but each partner must perform 10 deadlifts

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource