wod

for time

5 rounds

12 alternating box step ups 51/61
6 bar muscle ups

note: rest 2:00

5 rounds

12 alternating box step ups 51/61
3 wall walks

wod

4 rounds for time

10 deadlifts 70/102
30 wall ball shots 6/9

post workout

8 sets for reps

:20 v ups
:10 rest

partnerwod

3 rounds for time

800/1,000 m row
50 burpees
50 box jumps 51/61
800 m run

note: partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time

wod

for time

21-15-9

pull ups
db clean and jerk/right arm 15/22.5
db clean and jerk/left arm 15/22.5

post workout

1 set

200 m single arm dumbbell overhead carry

note: use your workout dumbbell
switch hands as needed