wod
for load
shoulder press
2-2-2-2-2-2-2-2-2-2
note: perform a new set every 2 min
wod
3 rounds for time
400 m run
21 knees-to-elbows
12 double db hang squat cleans 15/22.5
post workout
accumulate
50 alternating db renegade rows
note: use workout load.
wod
every 4 min for 5 rounds
400/500-m row
note: rest the remaining time in the interval
score is slowest interval
wod
for time
45 deadlifts 70/102
45 handstand push ups
pre workout
8 min emom
2 deadlifts
note: build to a heavy set of 2 reps