wod

21 min emom

min. 1 | 10/15 cal echo bike
min. 2 | :20 l sit hold
min. 3 | max reps bar muscle ups

wod

for load

5-5-5-5-10

front squats

note: increase loading on each set as you build to a 10-rep max

wod

for time

21-15-9

db devils presses 10/15

note: perform 10 x 15.2-m shuttle runs after each set

post workout

3 sets

20 seated alternating db shoulder presses

note: use two dbs and alternate presses until you have completed 10 per arm.
add load as long as the 20 reps are unbroken.

wod

3 sets for total time

800/1,000 m row

note: rest 3:00 between sets.

post workout

4 sets

20 sec russian twists 6(9
10 sec rest
20 sec weighted sit ups
10 sec rest

note: use a medicine ball or db