wod
18 min amrap
15 box jumps 45/60
12 push presses 34/52
9 toes to bars
note: step down from the box.
wod
3 rounds for time
400-m run
21 sumo deadlift high pulls 29/43
pre-workout
5 sets for load
3 sumo deadlifts
wod
3 rounds for time
50 air squats
7 ring muscle-ups
10 hang power cleans 43/61
lift off prep
every 3 min for 4 rounds
5 reps deadlift
every 3 min for 4 rounds
5 - 4 - 3 - 2 reps bench press
wod
10 min amrap
10 push presses
10 lateral burpees over bar
wod
10 min amrap
8/10 cal row
8 handstand push ups
pre-workout
10 min emom
min. 1 | :20 plank shoulder taps w/ feet on the rower
min. 2 | :20 jump rope practice
note: athlete’s choice of jump rope skill