wod

on an 18:00 clock

12:00 to establish a heavy 5 rep bench press

rest 3:00

3:00 max distance handstand walk

pre-workout

handstand and handstand walk practice

wod

9-7-5 reps for time of

ring muscle-ups
power snatches 43/61

pre workout

every 2:00 for 4 sets

3 touch and go power snatches

note: uild to a heavy set of 3

partnerwod

for time with a partner

run 1,200 m

then…

16 rounds of
8 toes to bars
8 burpee box jumps 51/61

then…

47 goblet squats 24/32

note: run together
split all other work evenly with one person working at a time
one partner completes a full round of the couplet before switching

wod

7 rounds for time

20/25-calorie bike

note: rest 1:00 between rounds

post workout

2 sets

1:00 ghd hip extensions

note: rest 3:00 between sets