wod

5 rounds for time

2 rope climbs
10 GHD sit-ups
20 box jumps 45/60

note: step down from the box

wod

for load

5-5-3-3-1-1

deadlift

note: start at 75% of 1-rep-max
build to a 1-rep-max deadlift

wod

5 min amrap

row 500 m
max wall ball shots 6/9

– rest 5:00 –

5 min amrap

row 500 m
max med ball cleans 6/9

post workout

400 m partner medicine ball carry

note: trade off as needed

wod

3 rounds for time

15 hang power snatches 29/43
15 chest-to-bar pull-ups

pre workout

8 min emom

1 hang power snatch
1 high hang power snatch

note: build in load, but only as quality mechanics allow