wod

5 sets for load

3 split jerks

note: ift once every 3:00

post workout

3 min amrap

max cumulative l-sit hold

note: perform from parallettes, DBs, boxes, or the floor.

wod

4 rounds for time

15 bar facing burpees
15 front squats 38/52 kg
75 single unders

post workout

5 min emom

5 strict ring dips

note: hold the bottom and top for :01 each

lift off prep

every 3 min for 4 rounds

8 - 12 reps backsquat

every 3 min for 4 rounds

8 - 12 reps deadlift

wod

every 2 min for 5 rounds

250/200 m row

wod

3 rounds

16 alternating front rack reverse lunges 47/70
accumulate :15 l-sit hold
16 toes to bars
accumulate :15 l-sit hold

note: take the bar from the floor.

partnerwod

14 min amrap with a partner

8 chest to bar pull ups
8 wall ball shots 6/9

note: partners alternate full rounds.
one partner works at a time.

post-workout

10 total sets with a partner

10 weighted sit ups 6/9
10 sit ups

note: one partner works at a time.
5 sets per partner.