wod
50-40-30-20-10 reps for time
wall ball shots 6/9
box jumps 51/61
kb swings 16/24
note: step down from the box
wod
conditioning challenge
20:00 to establish max meters on a machine of your choice
wod
on an 18:00 clock
12:00 to establish a heavy 5 rep bench press
rest 3:00
3:00 max distance handstand walk
pre-workout
handstand and handstand walk practice
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