wod

for time

40 knees to elbows
40 alternating double db front rack lunges 10/15

rest 2:00

30 knees to elbows
30 alternating double db front rack lunges

test 1:00

20 knees to elbows
20 alternating double db front rack lunges

post-workout

1 set

single arm overhead dumbbell walk 61 m

note: use workout weight
switch arms as needed

wod

for time

21-15-9

deadlifts 70/102
handstand push ups

pre workout

3 sets

7 deadlifts

note: build to workout weight or slightly over

wod

3 rounds for time

800 m run
1,000 m row

wod

for time

150 wall ball shots 6/9

post workout

8 sets

:20 weighted sit ups
:10 rest