wod
9-7-5 reps for time of
ring muscle-ups
power snatches 43/61
pre workout
every 2:00 for 4 sets
3 touch and go power snatches
note: uild to a heavy set of 3
partnerwod
for time with a partner
run 1,200 m
then…
16 rounds of
8 toes to bars
8 burpee box jumps 51/61
then…
47 goblet squats 24/32
note: run together
split all other work evenly with one person working at a time
one partner completes a full round of the couplet before switching
wod
7 rounds for time
20/25-calorie bike
note: rest 1:00 between rounds
post workout
2 sets
1:00 ghd hip extensions
note: rest 3:00 between sets
wod
5 sets for load
3 cleans
2 front squats
1 jerk
