wod

6 rounds for time

9 hang squat cleans 47/70
6 bar muscle ups

wod

MURPH

1,6 km run
100 pull ups
200 push ups
300 air squats
1,6 km run

note: wear a weight vest

wod

for time

800 m run
36 dumbbell front rack lunges 15/22,5
600 m run
24 dumbbell front rack lunges 15/22,5
400 m run
12 dumbbell front rack lunges 15/22,5
200 m run

note: use two dbs

wod

12 min emom

odd min | 2 legless rope climbs
even min | max reps devils presses 10/15

pre workout

9 min emom

3 single arm db overhead squats, left arm
3 single arm db overhead squats, right arm

note: use workout weight or lighter load