wod

20 min amrap

100 cal row
75 sit ups
50 pull ups

pre workout

every 2:00 for 4 sets

1-5 strict chest to bar pull-ups

note: on the 5th set, perform as many unbroken reps as possible

wod

5 rounds

12 db deadlifts 15/22.5
9 db hang power cleans 15/22.5
6 db push jerks 15/22.5

note: use two DBs.

wod

21 min emom

min. 1 | 10/15 cal echo bike
min. 2 | :20 l sit hold
min. 3 | max reps bar muscle ups

wod

for load

5-5-5-5-10

front squats

note: increase loading on each set as you build to a 10-rep max