wod

3 rounds for time

10 shoulder presses 34/52
20 sec handstand hold
10 overhead lunges
20 sec l sit hold

post workout

accumulate

50 good mornings (empty barbell)

wod

20 min amrap

1 muscle up
50 m run or row
2 muscle ups
100 m run or row
3 muscle ups
150 m run or row
4 muscle ups
200 m run or row

wod

7 rounds for time

10 sumo deadlift high pulls 29/43
10 handstand push ups

post workout

on an 8:00 clock

find a heavy 3 rep sumo deadlift

wod

for load

10-10-7-7-4-4-1-1

back squat