Strength

1 Pause Front Squat + 3 Front Squats
5 sets (across) at 70% of 1RM
add 5-10lbs each week

WOD

15-12-9
Pull-ups

Wallballs 20/14

Box jump overs 24/20

-no rest-

12-9-6
Bar Muscle-up

Wallballs 20/14

Box jump overs 24/20

Comp HW

20min EMOM
Min 0-5: 1 seated Legless Rope Climb
Min 6-10: 2 Strict Paralette HSPU
Min 11-20: 6 C2B + 6 Push-ups

Scale reps or movements as necessary to get through the work

Comment

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