wod

for time

9-7-5

deadlifts 56/84
hang power cleans 56/84
front squats 56/84

post workout

accumulate

50 good mornings

note: rest as needed
athlete chooses load

hero wod

morrison

150 box jumps 45/60
150 wallballs 6/9
150 kb swings 16/24

wod

7 rounds for time

7 sumo deadlift high pulls 29/43
7 push presses29/43
7 box jump-overs 45/60

wod

4 rounds for time

run 800 m

note: rest 3:00 between rounds

post workout

accumulate

30 ghd back extensions

note: rest as needed