Strength

4 Push Press + 4 Push Jerk
4 sets Across
Start at 50% of 1RM C&J
5-10lb increase each week

WOD

20min EMOM
Min1 - Handstand Push-up
Min2 - Rowing cals
Min3 - Power Cleans 135/95
Min4 - Assault Bike cals
Min5 - Rest

Level 1: Min1 - Push Press 95/65

Comp HW

4 Sets - Max Unbroken Strict Ring Muscle-ups
Build to Heavy Weighted Dip (Ring or Stationary)
3 x 10 Ring or Stationary Dips (no weight)

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource