wod

4 rounds for reps

1:00 bike for calories
1:00 deadlifts 56/84
2:00 rest

post workout

every 2:00 for 3 rounds

10 sumo stance good mornings

note: athlete chooses load

wod

for time

1,600 m run
21 clean and jerks 47/70
800 m run
21 clean and jerks
1,600 m run

wod

8 min amrap

20 sit ups
20 kb goblet squats 16/24

pre workout

every 3:00 for 5 sets

3 back squats

partnerwod

20 min amrap with a partner

400 m run
50 kb sumo deadlift high pulls 24/32
400 m single kb carry

note: partners run together and break up the other two movements as needed