wod

4 x 4 min amrap

3 hang power cleans 43/61
6 shoulder to overheads 43/61
9 lateral burpees over the bar
12 pull ups

note: rest 2:00 between rounds

wod

7 sets for load

6 alternating front rack reverse lunges

note: 3 on each leg

pre workout

1 set for max reps

max unbroken double unders
or
2:00 max double unders

wod

5 min emom
:35 max cal row

5 min emom
:40 max cal row

5 min emom
:45 max cal row

5 min emom
:50 max cal row

pre workout

every 2:00 x 4 sets

1-5 muscle ups

note: on the fourth set, perform amrap until failure

wod

8 min amrap

2 wall walks
2 deadlifts 93/143

pre workout

8 min emom

1 deadlift

note: build to a heavy single