wod

2 sets

3 min amrap

100 m run
10 pull ups

3 min amrap

freestanding handstand hold

note: rest 2:00 between sets

pre-workout

3 sets

20 alternating shoulder taps

note: increase difficulty across each set

wod

on a 15:00 clock

50 bar facing burpees
50 wall ball shots 6/9
800 m run
max reps hang squat cleans in the remaining time 56/84

wod

every 4:00 for 5 sets

24/30 cal bike

note: athletes may use any bike
rest with the remaining time

post-workout

accumulate

50 ghd sit ups

wod

20 min amrap

10 push presses 34/52
10 kettlebell swings 35/53
10 box jumps 51/61

pre workout

9 min emom

1 push press

note: build in load