wod
12 min amrap
12 hang power cleans 43/61
3 ring muscle ups
pre workout
on a 10:00 clock
low-ring muscle up practice
wod
3 rounds for reps
1:00 wall ball shots 6/9
1:00 sumo deadlift high pulls 25/34
1:00 box jumps 45 cm
1:00 push presses 25/34
1:00 row for calories
note: rest 1:00 between rounds
wod
30-20-10 reps for time
single leg squats
pull ups
wod
every 4:00 for 5 sets
400 m run
note: score is slowest effort
rest with the remaining time
post workout
200 m goblet hold carry
note: switch arms as desired