A. Press – 5×5 @ 70-75%. Increase weight or reps from last week.
B. From crossfit.com on Sept 23 2018 (https://www.crossfit.com/workout/2018/09/23#/comments):
21-15-9 of:
Pull-ups (scale to hinge rows or ring rows)
Deadlifts (225/155 or 55%, whichever is less).
This should be a fairly short workout, so scale it accordingly.
You can find a schedule for our October pistol squat challenge here (click on the thumbnail to open a larger image):
