wod

4 rounds for time

10/15-cal bike

:30 accumulated dead hang hold

10/15-cal bike

:30 accumulated handstand hold

10/15-cal bike

:30 accumulated ring support hold

wod

9-12-15-18-21 reps for time of

suitcase kb reverse lunges 24/32
kipping chest to bar pull ups
burpee box jumps 61/76

note: use one kettlebell

wod

on a 30:00 clock, complete as many
reps as possible of

plate carry 20/25

wod

15-12-9 reps for load

push press

pre workout

3 sets

7 push presses

note: build to workout weight or slightly over