Backsquat 5x3 add 5#s to last completed 5x5
Follow each work set with 3 box jumps

3 rounds
5 muscle ups- bar or ring
10 front squats 135/95
20 box jumps 24/20

Comp HW:
Strict press: 
For time:
10-9-8-7-6-5-4-3-2-1 reps
Pick a weight, complete all sets unbroken, rest as needed but remember this is for time

4 rounds each for time
20/15 cal assault bike
12 C2B pull ups
rest 1:1


CrossFit Journal: The Performance-Based Lifestyle Resource