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

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.