wod
4 rounds for time
21 deadlifts 47/70
3 rope climbs
post workout
on a 10:00 clock
build to a heavy 3 rep deadlift.
wod
12 min amrap
50 thrusters 29/43 kg
50 toes to bars
50 box jumps 45/60
50 ring dips
wod
20 min amrap
400 m run or row
25 double unders
400-m run or row
50 double unders
400 m run or row
75 double unders
400 m run or row
100 double unders
etc…
note: add 25 double unders to each round.
100 m of running = 1 rep
post workout
4 sets
:20 strict sit-ups
:10 rest
:20 flutter kicks
:10 rest
wod
for time
30-20-10
burpees
chest to bar pull ups
alternating db snatches 15/22.5
pre workout
6 min emom
3 bar muscle ups or transition drills
