Strength  

EMOM 8 min

2 banded deadlifts @70% of 3RM

then

max effort Chinese plank  

 

WOD 

10-8-6-4-2

Deadlifts 225/155  

Handstand push ups

Ring dips

 

CompHW 

Back extensions

3x3

 

EMOM 7 min

8 toes to bar

 

 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