Strength 

EMOM 10 minutes

1 power clean + 1 front squat + 1 jerk

Add weight every other minute  

 

WOD 

10-8-6-4-2

Front squats 185/135  

5-4-3-2-1

Bar muscle ups  

 

HW 

Alternating tabata for 12 minutes  

barbell curls

barbell strict press

push ups  

Use an empty 45/35

try not to put the bar down between curls and presses  

 

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource