wod

3 rounds for time

800-m run
50 hip extensions
50 sit ups

wod

for time

100 push ups

every minute on the minute including 0:00, row 100 m

post workout

cccumulate

30 strict pull ups

lift off prep

every 3 min for 4 rounds

12 reps bench press

every 3 min for 4 rounds

12 reps back squat

note: 50% of your curren one rep max

wod

every 2 min for 5 rounds

15/12 cal row
me handstand push ups

note: no rest time between rounds

wod

5 min amrap

30 double unders
10 burpees

– rest 5:00 –

5 min amrap

30 double-unders
10 single-leg squats

wod

for time

21-15-9

thrusters 29/43
pull ups