wod

on a 7:00 clock for reps

10 weighted pull ups 6/9
20 chest to bar pull ups
30 kipping pull ups
max reps wall ball shots 6/9

pre workout

every :30 for 10 sets

1 rep of squat therapy

note: hold the bottom for :05.

wod

4 rounds for time

800 m run
75 double unders

post workout

on a 3:00 clock

1:00 v ups
1:00 tuck ups
1:00 hollow rocks

note: no rest between movements

wod

3 rounds for time

15 double db hang power cleans 15/22.5
20 walking lunges

pre workout

on a 10:00 clock

single leg squat skill practice

wod

12 min amrap

15 deadlifts 43/61
10 push presses 43/61
5 strict handstand push ups

post workout

3 sets

:20 side plank hold/side
:30-1:00 odd object hold