wod

5 rounds for time

25 russian kb swing 16/24
100 m kbcarry

note: use one kb

pre workout

3 sets

1-5 ghd hip and back extensions

note: rest 1:00-2:00 between sets

wod

for time

9-7-5

muscle ups
squat snatches 43/61

wod

for load

1-1-1-1-1

clean and jerk

note: rest 3:00 between sets

wod

for reps

4 x amrap 3 min

75 double unders
25 burpees
max rep toes to bars

note: rest 1:00 between amraps

pre workout

3 sets

8 weighted pull ups

note: rest 3:00 between sets