wod
20 min amrap
1 muscle up
50 m run or row
2 muscle ups
100 m run or row
3 muscle ups
150 m run or row
4 muscle ups
200 m run or row
wod
7 rounds for time
10 sumo deadlift high pulls 29/43
10 handstand push ups
post workout
on an 8:00 clock
find a heavy 3 rep sumo deadlift
wod
for load
10-10-7-7-4-4-1-1
back squat
wod
10 min amrap
burpee box overs 45/60
post workout
accumulate
30 strict pull ups
