wod

for load

12 min emom

3 power cleans
2 hang power cleans
1 push jerk

note: build in load across the 12 minutes

wod

5 rounds for time

7 muscle ups
21 burpees

wod

3 rounds for time

60 walking lunges
40 double unders
20 ghd sit ups

post workout

3 sets

5-15 ghd back extensions

note: rest as needed

wod

for time

5 squat snatches 34/52
20 hand release push ups
15 cal row
10 squat snatches 34/52
20 hand release push ups
15 cal row
15 squat snatches 34/52
20 hand release push ups
15 cal row