wod

for time
21 db thrusters 15/22.5
400 m run
18 db thrusters 15/22.5
400 m run
15 db thrusters 15/22.5
400 m run

note: use two dbs

post workout

on a 5:00 clock

accumulate 3:00 total minutes of hollow holds

note: scale to a variation that allows for :20+ holds at a time.
rest as needed.

12 min amrap

1-2-3-4 etc.

wall walks
power cleans 56/84

pre workout

on a 10:00 clock

build to a heavy 2 rep unbroken power clean

note: rest :45-1:30 between sets

wod

20 min amrap

100 cal row
75 sit ups
50 pull ups

pre workout

every 2:00 for 4 sets

1-5 strict chest to bar pull-ups

note: on the 5th set, perform as many unbroken reps as possible

wod

5 rounds

12 db deadlifts 15/22.5
9 db hang power cleans 15/22.5
6 db push jerks 15/22.5

note: use two DBs.