wod

for time

row 250 m
– rest 1:00
row 500 m
– rest 2:00
row 1000 m
– rest 4:00
row 500 m
– rest 2:00
row 250 m

lift off prep

every 3 min for 4 rounds

5 - 4 - 3 - 2 reps backsquat

every 3 min for 4 rounds

5 - 4 - 3 - 2 reps deadlift

wod

18 min amrap

15 box jumps 45/60
12 push presses 34/52
9 toes to bars

note: step down from the box.

wod

3 rounds for time

400-m run
21 sumo deadlift high pulls 29/43

pre-workout

5 sets for load

3 sumo deadlifts

wod

3 rounds for time

50 air squats
7 ring muscle-ups
10 hang power cleans 43/61

lift off prep

every 3 min for 4 rounds

5 reps deadlift

every 3 min for 4 rounds

5 - 4 - 3 - 2 reps bench press

wod

10 min amrap

10 push presses
10 lateral burpees over bar