Strength:
Deadlift 3RM for the day

WOD:
22 Front rack reverse lunges 115/75
22 Pull ups
60 Double unders
16 Front rack reverse lunges
16 Pull ups
40 Double unders
10 Front rack reverse lunges
10 Pull ups
20 Double unders

Comp HW:
Reverse Hyper 3x15

Superset x3
1) Pendlay rows x 8
2)Single arm bent over KB row x 8 Left and Right
3)30 banded face pulls

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource