wod

on a 15:00 clock

50 bar facing burpees
50 wall ball shots 6/9
800 m run
max reps hang squat cleans in the remaining time 56/84

wod

every 4:00 for 5 sets

24/30 cal bike

note: athletes may use any bike
rest with the remaining time

post-workout

accumulate

50 ghd sit ups

wod

20 min amrap

10 push presses 34/52
10 kettlebell swings 35/53
10 box jumps 51/61

pre workout

9 min emom

1 push press

note: build in load

wod

3-3-3-3-3 reps for load

front squat