wod

for time

50-40-30-20-10

air squats

5-10-15-20-25

push jerks 43/61

pre workout

on a 10:00 clock

build to a heavy 3 rep push jerk

wod

for time
40 deadlifts 29/43
40 hang power cleans 29/43
800 m run or row
30 deadlifts 29/43
30 hang power cleans 29/43
800 m run or row
20 deadlifts 29/43
20 hang power cleans 29/43
800 m run or row
10 deadlifts 29/43
10 hang power cleans 29/43

partnerwod

5 rounds for time with a partner

50 cal row
10 wall walks

note: one person works at a time.
split the work as needed

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