wod

3 rounds

16 alternating front rack reverse lunges 47/70
accumulate :15 l-sit hold
16 toes to bars
accumulate :15 l-sit hold

note: take the bar from the floor.

partnerwod

14 min amrap with a partner

8 chest to bar pull ups
8 wall ball shots 6/9

note: partners alternate full rounds.
one partner works at a time.

post-workout

10 total sets with a partner

10 weighted sit ups 6/9
10 sit ups

note: one partner works at a time.
5 sets per partner.

wod

6 rounds for time

9 deadlifts 70/102
100 m double kb farmers carry

note: athlete chooses the farmers carry load

wod

for time

21-15-9

hang power cleans 43/61

15-12-9

strict handstand push ups

post-workout

on a 10:00 clock

3 hang power cleans

note: build to a heavy set

lift off prep

every 3 min for 4 rounds

8 - 12 reps deadlift

every 3 min for 4 rounds

8 - 12 reps bench press

wod

10 min amrap

7 toes to bar
21 double unders