wod

10 rounds for time

3 bar muscle ups
5 shuttle runs

note: 1 shuttle run is 7,62 down/7,62 ft back

post workout

accumulate

30 strict chin ups

partnerwod

as many reps as possible in 20 minutes with a partner

10 sumo deadlift high pulls 25/34
10 wall-ball shots 6/9

note: each partner completes a full round before switching
one partner works at a time

wod

3 rounds for time

90 air squats
30 russian kb swings 16/24
10 power snatches 43/61

post workout

on a 8:00 clock

build to a heavy 1 rep power snatch

wod

complete as many reps as possible in 10 min

2 chest to bar pull ups
2 burpee box jump overs 45/60
4 chest to bar pull ups
4 burpee box jump overs 45/60
6 chest to bar pull ups
6 burpee box jump overs 45/60

note: continue to add 2 reps to each movement in the sequence until time expires.