wod
2 rounds for reps of
3:00 toes to bars
3:00 kettlebell swings 16/24
3:00 calorie row
note: run 400 m at the start of each
wod
7 x 1:00 rounds of
21 double unders
7 burpees
max reps deadlifts 102/143
note: rest 2:00 between rounds
wod
for time
50-40-30
wall ball shots 6/9
5-4-3
strict muscle ups
post workout
1 set
30 v ups
40 tuck ups
50 hollow rocks
wod
for load
3-3-3-3-3-3-3
power clean
post-workout
1:00 max rep power cleans
note: use 75% of your heaviest set of the day