wod

4 rounds for time

30 walking lunge steps
25 toes to bars

pre workout

every 3:00 for 4 sets

6 left leg db step-ups 45/60
6 right leg db step ups

note: use on db held at the shoulder.
build in load as desired

wod

7 sets for load

3 hang power snatches

pre workout

every 2:00 x 3 sets

5 hang muscle snatches

note: build to a heavy set of 5 reps.

wod

for time
21 db thrusters 15/22.5
400 m run
18 db thrusters 15/22.5
400 m run
15 db thrusters 15/22.5
400 m run

note: use two dbs

post workout

on a 5:00 clock

accumulate 3:00 total minutes of hollow holds

note: scale to a variation that allows for :20+ holds at a time.
rest as needed.

12 min amrap

1-2-3-4 etc.

wall walks
power cleans 56/84

pre workout

on a 10:00 clock

build to a heavy 2 rep unbroken power clean

note: rest :45-1:30 between sets