wod

4 rounds for time

800 m run
75 double unders

post workout

on a 3:00 clock

1:00 v ups
1:00 tuck ups
1:00 hollow rocks

note: no rest between movements

wod

3 rounds for time

15 double db hang power cleans 15/22.5
20 walking lunges

pre workout

on a 10:00 clock

single leg squat skill practice

wod

12 min amrap

15 deadlifts 43/61
10 push presses 43/61
5 strict handstand push ups

post workout

3 sets

:20 side plank hold/side
:30-1:00 odd object hold

wod

12 min amrap

max calories on any machine

note: every 2:00, including 0:00, complete 16 alternating dumbbell snatches 15/22,5

post workout

accumulate

50 db good mornings

note: use the same single dumbbell from the workout
hold the dumbbell at the chest