wod

for load

3-3-3-3-3

deadlift

wod

10 x 1:00 rounds

5 back squats
max reps ring dips

note: rest 1:00 between rounds
score is total ring dips

pre workout

5 min emom

5 tempo wall facing squats

wod

5 rounds for time

400 m run
15 overhead squats 29/43

wod

every 5:00 for 5 rounds

50 double unders
10 kipping pull ups
10 push jerks 47/70
alternating double dumbbell front rack lunges 15.2 m;15/22,5

note: rest with the remaining time in the intervals