wod

3 rounds for time

20 chest to bar pull ups
10 overhead squats 56/84

pre workout

on a 8:00 clock

note: build to a heavy 1 rep overhead squat from the floor

wod

for time

100 calorie row
100 box jump-overs 51/61
1,000 m run

post workout

8 sets

:20 double unders
:10 rest

wod

5 rounds of 3 min amrap

3 power cleans 43/61
6 pushups
9 air squats

note: rest 1 min between rounds

wod

for time

5 rounds

12 alternating box step ups 51/61
6 bar muscle ups

note: rest 2:00

5 rounds

12 alternating box step ups 51/61
3 wall walks