wod

3 rounds for time

50 sit ups
30 deadlifts 43/61

post workout

21 ghd hip extensions
15 ghd back extensions
9 ghd hip and back extensions

wod

From 0:00-10:00

for time

1,600-m run

10:00-20:00

build to a 5 rep max bench press

partnerwod

4 rounds with a partner for time

30 synchronized walking lunges
50 hang power snatches 25/34
100 double unders

note; split the snatches and double under reps with one partner working at a time

wod

5 rounds for time

10 push presses 29/43
12 lateral burpees over the bar
20/25 calorie row

post-workout

accumulate

75 hollow rocks