wod
against a 6:00 running clock
run 800 m
max rep overhead squats 34/52
pre workout
on a 10:00 clock
build to a heavy set of 5 overhead squats
note: take the barbell from the floor.
wod
3 rounds for time
20 sumo deadlift high pull 25/34
30 walking lunges
12.2 m handstand walk
wod
every 1:30 for 20 rounds
1 power clean
1 squat clean
1 front squat
note: perform all three movements as a complex.
start light and add load every other round.
wod
20 min amrap
2 muscle ups
4 handstand push-ups
8 kb swings 24/32
