Strength

Bench press

6x3 building

Follow each work set with

10 snow angels

 

WOD

10 min AMRAP  

1,2,3,4,5,6,7,8...... Reps

Hang squat cleans 155/105

Handstand push-ups  

 

Comp HW

Ring dips

5x3 weighted +3 body weight

Last set is ME body weight

 

3 rounds  

40yd farmer carry 155/105x2

20 pistols alternating legs

 

IRON SCAP

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource