Strength

• 3 x 3 deadlifts (work heavy, not max)
  • Chris - 305, 305, 305
• 3 x 8-12 pull-ups (weighted if you can)
  • Chris - 25(9), 25(7), 25(4)
• 3 x 10-15 banded lat pull-downs (black or green)
  • Chris - black(13), black(15), black(15)
• 2 x 10-15 barbell rows (reach failure)
  • Chris - 95(15), 115(12)
• 2 x 10-15 dumbbell side raises (reach failure, 15)
  • Chris - 15(13), 15(12)
• 2 x 6-12 barbell curls (reach failure, 65)
  • Chris - 65(8), 65(8)
• 4 x 12 half kneeling single arm KB/DB press (reach failure)
  • Chris - 35lb KB 10, 11, 10, 9

(from @crossfitpd) 10 minute AMRAP of

• 20 dumbbell snatches (50)
• 15 toes-to-bar
• 10 box jumps (30)

Chris - 4 + 2 RX