wod

12 min amrap

3-6-9-12… etc.

abmat sit ups
push jerks 34/52

pre workout

every 2:00 for 5 sets

1 shoulder press
3 push jerks

note: build in load if the technique is sound

wod

5 rounds for time

5 front squats 70/102
5 rope climbs 4.6 m
400 m run with a plate 10/20

note: 30:00 time cap

wod

21-15-9 reps for time of

handstand push ups
Ring dips
Push ups

wod

10 rounds for time

12 kb swings 16/24
30 double unders

note: 15:00 time cap

pre workout

3 sets for completion

5-10 strict toes to bars