Strength 

In a 15 min window

Deadlift 3RM for the day

Then 

Weighted Chinese planks 

add 10# to last week

3 rounds  

:30s work  

:90s rest

 

WOD 

12-9-6

Overhead squats 135/95

Bar muscle ups  

 

CompHW 

Reverse hyper  

3x15

Strict toe to bar

Accumulate 25  "2 for 1"

2 for 1= one strict t2b, lower to 90 degrees and lift back to the bar

 

CHALLENGE WOD 1

RX

12 minute AMRAP

500m row

25 burpees over the rower

100 double unders

 

SCALED

12 minute AMRAP

500m row

25 burpees over the rower

100 single unders

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