wod
25 min amrap
40 double unders
20 lateral burpees over the bar
10 deadlifts 70/102
note: rest 1:00 between rounds
wod
3 rounds for reps
1:00 wall ball shots 6/9
1:00 sumo deadlift high pulls 25/34
1:00 box jumps 45/60
1:00 push presses 25/34
1:00 row for cal
note: rest 1:00 between rounds
wod
4 rounds for time
30 walking lunge steps
25 toes to bars
pre workout
every 3:00 for 4 sets
6 left leg db step-ups 45/60
6 right leg db step ups
note: use on db held at the shoulder.
build in load as desired
wod
7 sets for load
3 hang power snatches
pre workout
every 2:00 x 3 sets
5 hang muscle snatches
note: build to a heavy set of 5 reps.