wod

5 sets

on a 2:00 clock

max distance row

note: rest 2:00 between sets

post workout

3 sets

20 ghd sit ups
20 good mornings 15/20

wod

25 min amrap

40 double unders
20 lateral burpees over the bar
10 deadlifts 70/102

note: rest 1:00 between rounds

wod

3 rounds for reps

1:00 wall ball shots 6/9
1:00 sumo deadlift high pulls 25/34
1:00 box jumps 45/60
1:00 push presses 25/34
1:00 row for cal

note: rest 1:00 between rounds

wod

4 rounds for time

30 walking lunge steps
25 toes to bars

pre workout

every 3:00 for 4 sets

6 left leg db step-ups 45/60
6 right leg db step ups

note: use on db held at the shoulder.
build in load as desired