Strength 

EMOM 10 min

1 snatch (power or squat) 

building, this EMOM is to be treated as warm up for the wod

 

WOD 

2 min max effort

Ring muscle ups  

  • scale to pull ups

Rest 1 min

4 min max effort

Row for meters

Immediately following the row

6 mins to find max snatch, power or squat

 

Comp HW 

Every 90s for 12 min

1 squat clean and jerk

sets 1-4  build to 80% 

sets 5-8 @ 80% 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource