Strength 

Every 90s for 12 min (8 sets) 

1 snatch grip deadlift+ 1 squat snatch  

Building  

 

WOD 

Buy in- 500m row

then

4 rounds  

25 Russian swings 70/55

10 burpees over the 4ft wall

 

Comp HW 

Every 90s for 12 min

1 hang squat clean+1 squat clean

Building

 

Strict weighted pull ups

5x5 across

 

 

Challenge WOD 2

RX

7 min AMRAP

50/30 calories Assault bike

Max effort 60' overhead walk 185/135*

 

SCALED

7 min AMRAP

40/20 calories Assault bike

Max effort 60' overhead walk

135/95*

* only full lengths count, no partial reps

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource