Strength 

Backsquat

5x3 across

add 10# to last week

Follow each set with

3 box jumps, landing as tall as possible

 

WOD 

12 min AMRAP

18 front rack step ups 95/65 @20"

24 wallball

18 sumo deadlift high pulls 95/65

24 pistols alt.

18 hang power cleans 95/65

 

CompHW 

Every 90s for 12 min

40' handstand walk unbroken

 

Challenge WOD 4 

 RX

18 min AMRAP

3 ring muscle ups

6 handstand push up

- guys on 45# plates

12 pistols alt.

 

SCALED

18 min AMRAP

3 burpee jumping pull ups

6 push ups

24 air squats

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource