Strength

Back Squats
4 sets of 6 across
Start at 70% of 1RM
Target a 5-10lb increase each week

WOD

15min EMOM
Min 1: 6-10 Ring or Bar Kips
Min 2: 10-15 Hollow Rocks
Min 3: ME Handstand Walk
Min 4: 30s ME Arch Hold
Min 5: 10-12 Paralette Push-ups 

Comp HW

BPS Test Day 3
Max Dips (if over 20 reps is likely, add weight using a vest or hang weights from a belt and chain). If you added weight, be sure to make a note of how much you weigh today, and how much you added.
Dips (https://vimeo.com/130757075)
Overhead Hold - Use your 1RM shoulder press. See how long it takes you to accumulate 2 minutes over head.
Overhead Holds (https://vimeo.com/127204679)
Establish 1-5RM (somewhere between 1 and 5 reps), 1 arm overhead squat with each arm.

3 Rounds NFT
15 GHD Sit-ups
15 GHD Hip Extensions

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource