Every 2 minutes for 14 minutes  

2 squat snatches

Drop and reset between reps

Take no longer than 10 seconds between reps

Build to a heavy double



EMOM For 5 rounds

min 1: Max Calorie row

min 2: Max effort power snatches 75/55

min 3: Max effort Handstand push-ups  

min 4: rest


Comp HW: 

Every 2 minutes for 12 minutes

2 squat cleans @ 80% of 1RM

Drop and reset between reps


3 rounds

5 pull overs

7 bar muscle ups  


CrossFit Journal: The Performance-Based Lifestyle Resource