wod

12 min amrap

9 pull ups
3 frontsquats 43/61
9 pull ups
6 frontsquats
9 pull ups
9 frontsquats

note: continue the pattern of adding 3 reps to
the frontsquats until time expires.

wod

12 db deadlifts 15/22,5
9 db box step ups 15/22,5 45/60
200 m run

note: use two dbs.
         rest 2 min between rounds

wod

for time

400 m walking lunge

wod

for time

60 pull ups
20 kb turkish get ups 16/24

note: switch arms as needed