wod
6 rounds for time
9 deadlifts 70/102
100 m double kb farmers carry
note: athlete chooses the farmers carry load
wod
for time
21-15-9
hang power cleans 43/61
15-12-9
strict handstand push ups
post-workout
on a 10:00 clock
3 hang power cleans
note: build to a heavy set
lift off prep
every 3 min for 4 rounds
8 - 12 reps deadlift
every 3 min for 4 rounds
8 - 12 reps bench press
wod
10 min amrap
7 toes to bar
21 double unders
wod
for time
50 cal bike
50 overhead squats 29/43
50 alternating db snatches 15/22.5
pre-workout
6 min emom
5 overhead squats
note: from the floor. build in load.
wod
chad
1000 box step ups