wod

6 sets for load

3 deadlifts

note: use the same load across all sets.

wod

8 min amrap

40 double unders
10 push presses 29/43

pre workout

8 rounds

:20 double-under, triple-under, or crossover work
:10 rest

wod

3 x 2:00 rounds

12 front squats 47/70
max burpee box jump overs

rest 2:00

note: step down from the box

wod

12 min emom

odd min | 3 ring muscle ups
even min | max shuttle runs

note: 1 shuttle = 7,62 m down + 7,62 m back