wod

2-4-6-8-10 reps for time of

wall walks
shuttle runs

note: 1 shuttle run is 7,6 m ft out and 7,6 m back

post workout

1 set

100 m left arm kb front rack carry
100 m right arm kb front rack carry

wod

20 min amrap

8 toes to bars
10 db hang clean and jerks 15/22.5
12/14 cal row

note: perform 5 clean and jerks with one arm, then 5 with the other

wod

5 rounds for time

50 double unders
10 thrusters 29/43

pre workout

on a 10:00 clock

build to a heavy 3 rep push press

wod

for load

1 rep-max back squat
1 rep-max shoulder press
1 rep-max deadlift