Strength

Front Squat
3 x 2 Across
Start at 80% of 1RM Front Squat
5-10lb increase each week

Follow each set with:
10 pulldowns (Heavy Band)

WOD

12min EMOM
(every minute will be 30s of work and 30s of rest)
Min1: ME Row
Min2: ME Hollow Rocks
Min3: ME Assault Bike
Min4: ME Air Squat

Comp HW

3 Rounds
10 Upsidedown KB Press (left/right)
30s Upsidedown KB hold (left/right)
30s Pull-up Bar Hang
20m KB Suitcase Carry (left/right)

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