wod

8 min amrap

20 walking lunges
20 burpees to a target

post-workout

accumulate

30-50 ghd hip extensions

wod

50-40-30-20-10 reps for time

wall ball shots 6/9
box jumps 51/61
kb swings 16/24

note: step down from the box

wod

conditioning challenge

20:00 to establish max meters on a machine of your choice

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