wod

15-12-9 reps for load

push press

pre workout

3 sets

7 push presses

note: build to workout weight or slightly over

partnerwod

5 rounds for time with a partner

31 back squats 43/61
12 power cleans

wod

6 sets

on a 1:30 clock

:45 max calorie row
:15 transition
:30 toes-to-bars

note: rest 3:00 between intervals

wod

10 min amrap

6 overhead squats 47/70
9 strict ring dips

pre workout

3 sets

6 overhead squats
3-5 ring dips

note: take the barbell from the ground