wod

for time

100 wall ball shots 6/9
400 m run
61 m db overhead walking lunge 15/22.5

note: use one db

pre workout

on a 6:00 running clock

5-7 squat therapy reps

wod

5 rounds for time

25 russian kb swing 16/24
100 m kbcarry

note: use one kb

pre workout

3 sets

1-5 ghd hip and back extensions

note: rest 1:00-2:00 between sets

wod

for time

9-7-5

muscle ups
squat snatches 43/61

wod

for load

1-1-1-1-1

clean and jerk

note: rest 3:00 between sets