wod

for time

15-9-6

bar muscle ups
shoulder presses 43/61

post workout

on an 8:00 clock

build to a heavy set of 3 shoulder presses

wod

for time

30 sumo deadlift high pulls 25/34

1:00 plank hold

30 lateral burpees over the barbell

1:00 plank hold

30 sumo deadlift high pulls 25/34

1:00 plank hold

30 lateral burpees over the barbell

note: plank hold time is accumulated

post workout

accumulate

30 ghd back extensions

wod

for time

21-15-9

handstand push ups
hang squat cleans 34/52

pre-workout

6 min emom

2 hang squat cleans

note: build to a heavy set of 2.

wod

7 rounds for time

200 m run
10 db box step overs 10/15 ; 50/60

note: use two dumbbells

post workout

accumulate

25 strict pull ups

note: advanced athletes add load