wod
12 min amrap
50 m double db farmers carry 15/22.5
100 m run
10 chest to bar pull ups
post workout
accumulate
10 turkish get-ups/arm
note: use a single db or kb
build in load as desired through all 10 reps
wod
5 sets for load
5 front squats
wod
for time
20-18-16-14-12-10-8-6-4-2
deadlifts 38/52
note: complete 2 wall walks between each set
wod
25-20-15-10-5 reps for time of
box jumps 45/60
sit ups
ring dips
post workout
accumulate
3:00 superman hold
note: erform on the floor or a ghd.
