Strength 

EMOM 12 min

min 1- 5 RDL @ 60-65% 

min 2- 8 single leg deadlifts each leg 50/35

min 3- 5 single leg supine hamstring curls each leg

 

WOD 

12 min Amrap  

5 box jump overs 30”/24” 

10 deadlifts 185/135

15 sit ups  

 

HW 

EMOM 12 min

1 hang power clean+ 1 squat clean

building every other minute 

 

Reverse hyper 3x15

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource