Overhead squat 5x3, building
finish 5#s heavier than last week

Choose one:
20 minute AMRAP of

3 rounds of Cindy
     5 pull ups
     10 push ups
     15 air squats
400m run


3 rounds of Nate
     2 muscle ups
     4 handstand push ups
     8 KB swings 70/55
400m run


CrossFit Journal: The Performance-Based Lifestyle Resource