wod

every 3:00 x 7 sets

2 power cleans
2 thrusters

note: increase loading across as many sets as possible

wod

3 rounds for time

600 m run
rest 1:00
400 m run
rest 1:00
200 m run
rest 1:00

note: score = total time

wod

5 rounds for time

5 ring muscle ups
10 box jumps 51/61
20 bbmat sit ups

pre workout

on a 10:00 clock

low ring muscle up practice

wod

12 min amrap

25/36 cal on any machine
72 double-unders

post workout

4 sets

10 good mornings

note: build in load, but only as quality mechanics allow