Strength

EMOM 10 min

1 power snatch  

Building

 

WOD 

500m row

50 wallball 20/14

800m run

50 wallball 20/14

Rest 1 min

500m row for time 

 

HW

3 rounds not for time

Bicep curl 21s with barbell

8-10 dumbbell single arm rows each arm

12-15 lay pulldowns 

then 

rest 2-3 minutes 

Max set unbroken strict ring muscle ups or pull up

 

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource