wod

5 rounds for reps

on a 3:00 clock

20 bar facing burpees
20 wall ball shots 6/9
amrap ring dips

note: rest 1:00 between rounds

wod

for load

5-5-5-5-10

back squats

note: increase loading on each set
as you build to a 10 rep max

partnerwod

20 min amrap

400 m run
50 kb swings 24/32
400 m single kb farmers carry

note: partners run together and break up the other
two movements as needed

post workout

3 sets

1:00 plank hold (accumulate)
20 sec strict sit ups

lift off prep

every 3 min for 4 rounds

12 reps bench press

every 3 min for 4 rounds

12 reps deadlift

note: 50% of your curren one rep max

wod

10 min amrap

7 handstand push ups
7 deadlifts 70/102

pre workout

on an 8:00 clock

build to a heavy set of 3 deadlifts