Strength

4 Rounds
1 min for: 1 Squat Clean (building each set)
1 min for: 10 Single Arm OH Walking Lunges w/ DB
90 sec for: 20 Plank Marches with DB

WOD

7min AMRAP
10 Dumbbell Snatches 50/35
6 Box Jump overs 24/20

Capacity Work

Dumbbell Snatch

Box Step Over

Comp HW

8min EMOM
3-5 Strict C2B
-rest as needed-
8min EMOM
1-2 Strict Muscle-ups

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource