wod

5 rounds for time

5 ring muscle ups
10 box jumps 51/61
20 bbmat sit ups

pre workout

on a 10:00 clock

low ring muscle up practice

wod

12 min amrap

25/36 cal on any machine
72 double-unders

post workout

4 sets

10 good mornings

note: build in load, but only as quality mechanics allow

wod

for time

100 hang power snatches 20/29
100 push presses 20/29
100 sumo deadlift high pulls 20/29
100 front squats 20/29

wod

as many rounds and reps as possible in 8 minutes of

2-4-6-8-10 etc.

power cleans 43/61
box jump overs 51/61

note: step down from the box

pre workout

on a 10:00 clock

build to a heavy 3 rep power clean

note: perform touch and go reps
rest 1:00-2:00 between lifts