wod
10 min amrap
30 walking lunges
6 strict pull ups
5 kb strict presses/arm 12/16
pre workout
on a 10:00 clock
build to a heavy weighted strict pull up or your first strict pull up
wod
5 x 2:30 rounds
10 overhead squats 29/43
30 lateral hops over bar
max calories any machine in the remaining time
pre workout
on a 10:00 clock
practice 5-7 sets of a power snatch + overhead squat single from the floor
wod
3 rounds for time
50 sit ups
30 deadlifts 43/61
post workout
21 ghd hip extensions
15 ghd back extensions
9 ghd hip and back extensions
wod
From 0:00-10:00
for time
1,600-m run
10:00-20:00
build to a 5 rep max bench press