wod

3 rounds for time

400 m run
20 db farmers carry walking lunges 15/22.5

note: use two dumbbells

pre workout

3 sets

10-20 ghd sit ups

note: rest as needed

wod

5 sets of the complex for load

3 squat cleans
1 jerk

wod

7 min amrap

10 box jumps 51/61
3 bar muscle ups

post workout

5 sets for load

1 strict weighted pull up

note: pause with your chin over the bar for :01

wod

2 rounds for time

800 m run
60 double unders
40 db goblet carry reverse lunges 15/22.5