wod

for time

50 pull ups
400 m run
21 thrusters 29/43
800 m run
21 thrusters 29/43
400 m run
50 pull ups

note: 20:00 time cap

wod

100 burpees to a target

note: target 6 inches above reach

wod

for time

800/1,000 m row

– rest 4:00

600/750 m row

– rest 3:00

400/500 m row

– rest 2:00

200/250 m row

post workout

accumulate

30 ghd hip extensions

wod

10 min amrap

20 alternating walking lunges
2 wall walks
20 sit ups
2 wall walks

pre workout

accumulate

50 alternating wall facing handstand shoulder taps

or…

45.7 m handstand walk