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

wod

10 rounds for time

10 hand release push ups
5 single arm kb push jerks, right 16/24
5 single arm kb push jerks, left 16/24
10 kb sumo deadlift high pulls 16/24

post workout

3 sets

15 banded bent over rows
15 banded pull aparts