wod

for time

20 db presses 15/22.5
80 air squats
30 db push presses 15/22.5
60 air squats
40 db push jerks 15/22.5
40 air squats

wod

21-15-9 reps for time of

toes to bars
burpees
wall ball shots 6/9

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