wod

25 min amrap

150 double unders
50 push ups
15 power cleans 56/84

wod

10 min amrap

30 abmat sit ups
10/15 calorie row

post workout

accumulate

25 ghd back extensions
25 ghd hip extensions

wod

for time

27-21-15-9

db thrusters 10/15
pull ups

note: use two dbs

wod

for time

9 hand release push ups
100 m run
15 hand release push ups
200 m run
21 hand release push ups
400 m run
21 hand release push ups
200 m run
15 hand release push ups
100 m run
9 hand release push ups

post workout

accumulate

2:00 in a handstand

note: athlete’s choice: freestanding, against the wall, feet on a box, etc.