wod

3 rounds for time

21 power cleans 47/70
400 m run

plank hold for time equal to run time

note: plank hold should be unbroken

wod

10 min amrap

30 walking lunges
6 strict pull ups
5 kb strict presses/arm 12/16

pre workout

on a 10:00 clock

build to a heavy weighted strict pull up or your first strict pull up

wod

5 x 2:30 rounds

10 overhead squats 29/43
30 lateral hops over bar
max calories any machine in the remaining time

pre workout

on a 10:00 clock

practice 5-7 sets of a power snatch + overhead squat single from the floor

wod

3 rounds for time

50 sit ups
30 deadlifts 43/61

post workout

21 ghd hip extensions
15 ghd back extensions
9 ghd hip and back extensions