Strength: 

EMOM 10 minutes

1 deficit deadlift @ 70% of heaviest 3RM

WOD: 

Partner WOD! 

For Time: 

100 thrusters 75/55

75 wall ball pass sit up

50 kb swings 70/55

25 synchronized burpees

 

Comp HW: 

Reverse Hypers 3x20

For Time: 

40 Cal Assault Bike

500m Row

30 Cal AB

400m Run

CrossFit Journal: The Performance-Based Lifestyle Resource