wod
4 rounds for time
1:00 cumulative plank hold
400 m run
pre workout
8 min emom
:20-:30 single-leg squat practice
lift off prep
every 3 min for 4 rounds
5 reps bench press
every 3 min for 4 rounds
5 reps back squat
wod
5 rounds for time
7 hang power snatches 34/52
3 rope climbs
wod
5 sets for load
3 split jerks
note: ift once every 3:00
post workout
3 min amrap
max cumulative l-sit hold
note: perform from parallettes, DBs, boxes, or the floor.
wod
4 rounds for time
15 bar facing burpees
15 front squats 38/52 kg
75 single unders
post workout
5 min emom
5 strict ring dips
note: hold the bottom and top for :01 each
lift off prep
every 3 min for 4 rounds
8 - 12 reps backsquat
every 3 min for 4 rounds
8 - 12 reps deadlift
wod
every 2 min for 5 rounds
250/200 m row
