Strength

Front Squats
5 sets of 3 across
Start at 75% of 1RM
Target a 5-10lb increase each week

WOD

800m Run
21 Pull-ups
21 KB Swings 55/35
15 Pull-ups
15 KB Swings
9 Pull-ups
9 KB Swings
800m Run

L1: Banded Pull-ups, Russian KB Swings 55/35 or lighter.

L3:
800m Run
21 Pull-ups
21 KB Swings 70/55
15 Chest to Bar Pull-ups
15 KB Swings
9 Bar Muscle-ups
9 KB Swings
800m Run

Comp HW

BPS Day 23
-Double Kettlebell Overhead Hold. Accumulate 2 minutes on a running clock.
Guys, go for 70's, if not scale accordingly, Ladies, we recommend you TRY with 53 if you feel strong, otherwise scale down. This is hard.
-Sotts Press - Establish an 8-12RM THEN do 2 sets at 90% of the weight achieved for the same number of reps with 2-3 minutes of rest between.
Sotts Press - https://vimeo.com/126073803

3 Tries to establish a PR 500m pace on the rower, Then 500m for time AS FAST AS POSSIBLE

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource