wod

for load

shoulder press

2-2-2-2-2-2-2-2-2-2

note: perform a new set every 2 min

wod

3 rounds for time

400 m run
21 knees-to-elbows
12 double db hang squat cleans 15/22.5

post workout

accumulate

50 alternating db renegade rows

note: use workout load.

wod

every 4 min for 5 rounds

400/500-m row

note: rest the remaining time in the interval
score is slowest interval

wod

for time

45 deadlifts 70/102
45 handstand push ups

pre workout

8 min emom

2 deadlifts

note: build to a heavy set of 2 reps