wod

for load

5-5-5-5-5

back squat

wod

6 rounds for time of

10 db burpee deadlifts 15/22.5
10 box jumps 61/76

post workout

accumulate

10 turkish get ups/arm

note: use a single dumbbell

wod

15 min amrap

20 cal row
15 double db push presses 15/22.5
10 toes to bars

wod

3 rounds for time

run 400 m
100 double unders
10 front squats 70/102

pre workout

on a 10:00 clock

build to a heavy 1 squat clean + 2 front squats