wod
20 min amrap
2 muscle ups
4 handstand push-ups
8 kb swings 24/32
wod
5 sets
on a 2:00 clock
max distance row
note: rest 2:00 between sets
post workout
3 sets
20 ghd sit ups
20 good mornings 15/20
wod
25 min amrap
40 double unders
20 lateral burpees over the bar
10 deadlifts 70/102
note: rest 1:00 between rounds
wod
3 rounds for reps
1:00 wall ball shots 6/9
1:00 sumo deadlift high pulls 25/34
1:00 box jumps 45/60
1:00 push presses 25/34
1:00 row for cal
note: rest 1:00 between rounds