Strength  

15 minutes to establish

Deadlift 5RM for the day

then

Chinese plank

3 rounds

1 min max effort hold

2 min rest

 

WOD 

2 rounds  

30 Toes to bar

30 bar facing burpees

 

Comp HW

Reverse hyper 3x15

Tabata L sit on parallettes  

:20s work/:10s rest for 4 min

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource